If you are interested in increasing your speed over a 5k or 10k or half
marathon distance, then this week I have several ideas for you to try.
1.
First build your foundation. You should be consistently running for a few
months before you worry about specialized training.
2.
Determine your level of mental focus.
a.
Are you able to stick with a training method for
8-16 weeks? Answer this question
honestly before proceeding. If you want
to improve, do the work systematically.
b.
Do you realize that consistency and awareness of
the bigger picture are keys to success? That means start small and continue
faithfully, and read your body/mind responses.
c.
Incremental gains are the building blocks of
success in speed improvement, set back free training and fun.
1.
Base your running on easy movement and good
alignment
One reason to stand like this is that the erect human spine allows for
very fast turning
a
long spine and ready to launch
The Michael Johnson version of a long spine
Notice Bekele is lengthening himself from the standing foot
clear through the head. The Tarahumara
runner on the right is runner at a slower pace but also with a long non
compressed spine. What does your version
on a long spine look like?
a.
Remember that good movement lengthens the spine.
b.
When you accelerate in a race, you get longer
through the spine, not shorter.
Excessive muscular tension and a compressed spine lead to slower more
energy consuming running, not faster more economic running.
4.
Give yourself time to work on points 1, 2, and 3,
and then move on the step four: the tempo or
steady state run. There are many
ways to approach this kind of running but I will propose one for you to try.
a.
Get a calendar and mark out one to two days each
week that you would like to commit to this run. Make sure to mark out 8-16
weeks.
b.
I propose easing into this type of run. Easing
into it will have many benefits both mentally and physically as you adapt.
c.
If for example you are interested in increasing
your 5k time, then mark out a course of either two or four miles. Choose the
shorter course first if you wish or the over distance course, if you have time
and are able to recover. I suggest that
this be the only new stress you add to your training or life at this point.
d.
Do this run once or if you can recover well
twice a week. Pay attention to how you feel and how easy the runs are to
recover from. Try to do the runs at the same time each day and use the same
course. Pay attention to soreness and
any developing injuries and modify accordingly.
e. Now here comes the key: Start your first run of the course you have
laid out in an extremely easy pace, even throw in some walking. This is very
important! If you really set your first run up to be easy, you will be able to
experience linear progression for quite some time. Write down your time for this first run. A word
of caution: you must make this whole
process an easy progression or it will not have its intended purpose fulfilled.
Pick out some landmarks on the course, trees, rocks, street signs etc. Try to pass these landmarks just a few
seconds faster each time you run this course.
The landmarks will serve as incentives along the way. Note the time for to run the whole course. You may or may not write down this time. You
may include your warm in your run for the first week. After week one be sure to
warm up well and try to keep your progress to barely beating your time to pass
each land mark. Keep the whole 8-16 week progression easy. Run easier if you are tired and don’t try to
improve always at every session.
f.
At the end of your 8-16 week progression, note
your improvement and how much easier it is to run at your new pace. If you want to test your new 5k speed be sure
to allow a time to taper and be refreshed before your race.
g.
Congratulations! You have introduced yourself to
tempo training the easy way. You are now ready to incorporate this type of run
into your training in a more systematic way than what we have addressed here so
far. Keep learning. J
h.
If you have questions about how to advance your
training further leave comments below.
If you need help with specific injuries scottforrester@transcendent-running.com
If you would like the free e-book, The Runners Body/Mind
click here
If you would like to commit to improved running form click here
Have fun with your running
- till next time – Scott
Like transcendent running on Facebook
541 536 4821
For questions about Parkinson or Cerebral Palsy
you can also use the above email
No comments:
Post a Comment