How to train in the off-season: tips for runners
Sport And Fitness / / December 19, 2019
After the completion of the running season, there is a risk of falling into a deep sleep. But do not rush to remove the shoes on the mezzanine. It is better to follow the advice of a professional trainer to keep fit regardless of the time of year and the running time.
What beginners
The main task of the novice runner - endurance development. From this beginning, anyone who just got on the treadmill. But to go to the next level, we need not only regular, but also special training for the development of high-speed qualities - or interval fartlek. Just do not try to work on endurance and speed simultaneously.
Shinin Dave (Dave Sheanin), coach of the Colorado center triathlon D3 MultisportIncrease your distance and pace needed in parallel, but separately. If you increase the distance - do not add intervals. And try to follow the golden rule is not to increase the burden of more than 10% per week.
First, turn to the training plan a short high-speed run in a week, so that the body is accustomed to running at high speed.
Try this:
- 1.5 km jogging for heating;
- 5 slots 1 minute fast running slow + 1-2 minutes;
- hitch - 5-10 minutes of jogging.
This training will take about half an hour, of which only 5 minutes you will be running at a high speed. Each week, increase the fast running time varying intervals.
For example, 10 minutes of fast running will give the scheme:
- 2 slots 3 minutes fast running slow + 1-2 minutes;
- 4 slot 1 minute fast run + 1-2 minute slow.
Do not forget workout and hitch.
What runners with little experience
In summer you participated in the race and since then just can not bring myself to go back into operation?
After crossing the finish line to many difficult to return to the track and the following objectives. Of course, is to give yourself a little rest, to avoid burnout. But to break not long, use one of the tips Dave:
- Sign up for the next race. Let him something different from the previous one: the time, the format or type of the road. Then, a new challenge will be exciting.
- Change the training schedule - days and times. Monotony drives the melancholy of even the most dedicated athletes.
- Find like-minded people. Join a local running club to feed off of enthusiasm.
- For a couple of weeks, forget about running. Engage other sport or just walk over the same period that ran.
- Change priorities. Run more often (up to six days a week), but no more than 30 minutes a day.
What experienced runners
Those who have already achieved great results in the race, there is much to lose! But experienced runners know that rest is important. It is also important for the progress of running not only fast, but also slow. If you have permission to rest, consider that you have it. Take a month or two on what to recover.
Shinin Dave (Dave Sheanin), coach of the Colorado center triathlon D3 MultisportSome people need a coach, not only for support in training, but also in order to afford the rest. The break will be useful for your muscles and to restore emotional balance.
If you are too addicted to the speed run, move the focus. At least once a week, forget about speed and arrange for another workout: power, functionality or to develop flexibility. This will only add to your effectiveness on the track in the new season. Calm down your ego and instead focus on long-term goals.