Transcript Running Workshop - Cork Sports Partnership

Fáilte
Preparing for a 10K
Thursday Sep 5th, CIT.
Schedule
• 6.50 – 7.10pm
Registration, Tea/Coffee & Biscuits on arrival
• 7.10pm
Welcome and Introductions
• 7.15pm
Sonia O Sullivan, Olympic Silver Medalist.
• 7.35pm
Steven Macklin (Athletics Ireland) – Training for a
10KM – Experienced + Q & A.
• 7.55pm
Nollaigh O’Neill (Leisureworld) Training for a 10kBeginner + Q&A.
• 8.20pm-9.00pm Gait Analysis, Maher’s Sports.
www.corksports.ie
Olympic
Silver
Medallist
and
Special Guest
Sonia O’
Sullivan
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Questions
&
Chat
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Athletics Ireland Road
Running Workshop
Steven Macklin
Regional Development Officer
Athletics Ireland
Types of Endurance Training
• Recovery Runs (Very Easy pace)
• Easy Runs (Easy conversational pace)
• Long Runs (Body learns to use fat as fuel source & body
increases glycogen storage capacity)
• Steady Runs (Steady state but controlled)
• Threshold/Tempo Runs (approx 85-90% of HR Max)
• CV Reps (Just over LT Pace or 92% of HR Max)
• VO2 Max Intervals (About 3km Race pace)
• Anaerobic Speed Repetitions (1500m pace and faster)
• Alactic Sprints (40-60m with 2-3 mins walk recovery)
Other Training for Endurance
• Hill Running (Recruits different Muscle Fibres and builds
Muscular Endurance)
• Circuits
• Agua Jogging
• Fartlek
• Plyometrics
• Weights
• Core Work
• Flexibility
• Drills
• Cross-Training
Setting Up Training Plan
•
•
•
•
-
Keep it simple
Have goal/target race and work backwards
Always working from the general to the specific
Training Stages:
Base (Building Aerobic System & conditioning body for race pace work)
Base (Bank Account- Making Deposits & Withdrawals!!!)
Specific Work (Working on training specific to event while maintaining
endurance)
Peaking (Freshening up for target race by easing down slightly on volume
and intensity)
Racing
Recovery (Allowing body to recover from training and racing load before
building endurance base again)
General Training
• Progression has 3 key variables
– Intensity of effort (pace)
– Amount of recovery (interval)
– Total Volume
• Adjust any of these 3 to progress
• Only adjust one variable at a time
• Adjusting too many at same time can lead to injury
10km Training
• Latest Scientific research says 10km roughly 95-96% Aerobic
• Important for 10km strong Aerobic Capacity, High LT, Good Running
Economy
• Training similar to 5km only workouts longer in duration
• As with all distance events LT workouts, CV Reps, 5km-10km pace reps, Hill
Running, Long Runs important for good 10km
• Sample 10km Specific workouts include:
o 20-25*400m with 45-60 secs jog rec
o 8-10*1km with 1-2 mins jog rec
o 5-6*1 Mile with 2 mins jog rec
o 4-5*2km with 2-3 mins jog rec
• No big difference from 5km training only slightly more volume and longer
reps at 10km pace
Final Tips
•
1) Run a lot! Volume done just below your personal limit, week after week is gold!
2) Vary your training intensity (some easy paced, some moderate, and some
faster). A mix of about 75% easy, 15-20% moderate, and about 5-10% faster is
about right for the vast majority of people running 5k races or longer.
3) Run on hills in training 2 times per week. Specific leg strength is vital to running
success. The stronger your legs are the more training you can do without breaking
down. The more training you can do without breaking down the better your race
performances will be, on average.
4) Don't overthink. Set up a simple plan and stick to it. Stop worrying about all the
x and y parts of training and just execute a well designed weekly schedule over and
over and over.
A week that includes 1 CV Rep session, 1 tempo over hills or tempo plus hills, and
a long run plus two sessions of strides per week (6-8 x 100m at 5k pace, gradually
increasing the speed as you legs warm up, and never straining), plus plenty of easy
distance work is going to place 95% of the runners at 95% of their peak fitness - or
better.
Final Tips
•
5) Race intelligently. That means don't go out too fast! Use self-control and know
your current limits. Stay under your limits early in the race and you will run a solid
race overall. Patience is a virtue!
6) Take care of the minor details. Sleep enough, wear proper runners, vary running
surfaces, eat wisely, hydrate often, and prevent or take care of injuries before they
side-line you. Stay away from people who are sick, and wash your hands with soap
and water often.
7) Always remember that you must keep the ball rolling. Momentum is the
backbone of progression!
Questions
&
Chat
TRAINING FOR A 10K
BEGINNERS- TOP TIPS
NOLLAIGH O NEILL, LEISUREWORLD.
(PERSONAL TRAINER, SPINNING , AQUA INSTRUCTOR & MARATHON RUNNER)
www.corksports.ie
*Tip 1
First Steps
-Walk/Running
-From every 1/2/3 lamp posts, walk/run.
* Tip 2
Consistency
- big gains with small increases
- no gains when making up for training skipped
“Those who are successful look for the best, those who fail look for excuses”, Brooks
Johnson, USA Track & Field Coach.
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*Tip 3
Goals
- Set a goal, 2 miles, or pick a race, 5k, 10k.
- Be realistic, and they must be achievable to avoid
disappointment.
* Tip 4
Heart Rate Monitor
- Cheap and effective tool to progress from beginner to advanced.
- keeps training range within the MHR %, weather its recovery,
aerobic or anaerobic session.
Remember, recovery is as important as the training session!
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*Tip 5
Preventions
- There is no “Fit all” programme.
- Fatigue; whether work obligations or family something will
always get in the way if you let it.
- Make a schedule, fit it in and MAKE TIME.
* Tip 6
Progression
- Consistency and variation.
- Vary training sessions.
- Easy long runs, interval sessions (sprint repetitions, or hill
reps), tempo runs, strength training, cross training, recovery runs and
developmental stretching.
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LEVEL
% OF MAX HEART RATE
REMARKS
Low-intensity level. “Fat
Burning”.
50-60%
Long duration of 45-60
mins or more. 90% fuel
from fat. Unless the
individual is very unfit
there is very little effort
on CV fitness.
Mid- intensity level.
Endurance.
70-85%
Moderate duration of 3545 minutes. 50% fuel from
Carbs. Very effective at
improving CV fitness.
High-intensity level.
Stamina.
85-90%
Hard training. 90% fuel
from carbohydrates.
Highly effective at
improving CV fitness
through anaerobic means.
(interval sessions)
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FREE Gait Analysis
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Thank You
Have a lovely evening!!!!
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