View Full Version : Training for a run test. Do I...?
David Anderson
10-06-2005, 19:00
Okay gang, I have to be able to run 5 KM [3.1 mi] in 27 minutes or under in a few months. Should I train to run the distance and then increase my speed, or should I try to run the speed [about 7 MPH] and then work on increasing my time? Or does it matter?
Suggestions?
Your answer?
Do both... Have speed days and distance days that gradually work up to 10 or 15% over the distance that you need to actually run in your test.
In addition, use of an intelligently designed resistance exercise program which includes both traditional training methods and ballistic exercises can greatly improve your running economy. This was demonstrated by Paavolainen et al. (1999) whos data showed that explosive training improved 5-km running time by improving running economy and muscle power.
Good luck!
Jason
AndrewSimonsen
10-06-2005, 20:32
Train by running further than you will have to.
Bah, I've been on many fitness runs, and I have never trained by running further distances than what the test is.
...and... I haven't done bad at them either, the last one I ran, I ran 2400m in 9m 6s; which exceeds the standards of most tests. (military, school, etc.)
Anyways, I think the best way is just to go out and run. Do interval runs, such as sprint 200m, jog another 200, walk 200 if you have to, sprint 200, jog 200, etc. Add stretches in between jog/run/jog intervals for a little rest. This would be a quick way to build your endurance, which would carry over to the long distance run. I see no need for running half an hour at a time when the same amount of work can be done in 10-15mins. That's just my opinion, based on what I've read in health magazines and such. I find it works best for me... Maybe not for everyone.
Okay gang, I have to be able to run 5 KM [3.1 mi] in 27 minutes or under in a few months. Should I train to run the distance and then increase my speed, or should I try to run the speed [about 7 MPH] and then work on increasing my time? Or does it matter?
I have a better idea. Come down and run with me!! :D I need a running partner and my 5k time is under 25 minutes. :p
But seriously everyone's suggestions are good and will work.
Bah, I've been on many fitness runs, and I have never trained by running further distances than what the test is.
That is your own choice and most of the people I work with will not run over 2 miles because that is what they are tested at. However others (along with moi) have tried adding distance to bring the times down. Believe me, when you are easily running 3 miles or more, 2 miles is an easy sprint and is treated as such.
A few things that can help (that already have been mentioned).
As your doing a relatively short distance you need to work on keep pace more than endurance, as this really is only a middle distance run and you won't get anywhere near draining your muscles of energy like you would at 10k or above, if you have a half decent training schedule.
Running further than needed has been suggested, this is useful for building endurance in regular training and/or 10k or above, but at this shorter distance, keeping pace will be more of an issue than endurance. Building distance is good in general on going training but at a few months to go for your 5k is when you should start being specific to your run, not just general training, cause if you train to 4 miles, your and you only need 3 miles your body will be used to a slower pace, not a faster pace.
a) Pace Work
When I did distance running (I had a coach) one session I did was at race pace, basically you work out how fast you need to go to do the distance in the time you need, and then start running at that speed gradually increasing the distance. Anything under 10k and most people will be reaching their anaerobic threshold (unlike half marathon or above), so its a real benifit to condition your body to the stress of the desired pace.
You need to see how far you can go to start with and then work out how much futher each week (I would only do this once a week) you need to go to be on target. Half way towards your race, if you feel you are doing better/worse then you need to reevaluate your pace. Eg if you hit the distance you do, start trying to go faster at that distance, if your not fast enough see if you need to lower your final goal.
Skip this session the week before your run to keep your energy levels up.
b) Speed drills.
Called different things, I did this on the track, can be done on the road. Basically the idea is to go fast, then slow (to recover) then fast and repeat, great for building strength, I used to do a lap of the track fast, then a lap slow, repeat until your ready to drop, if you are jogging you can do this between blocks/lamp posts. Done once a week. The last week before you race, shorten the session, so you dont drain your self, but do enough work to warm you muscles and get your heart pounding.
c) Just a generally easy running jogging session or other sport, upto and including the week before.
Finally, Keep off the beer a week before, get lots of sleep the week before, so your not pressuring yourself to get a perfect nights sleep the night before), eat healthily, pack the carbs in the last week, have light meal before your run (so you dont barf), take lots of fluids the day before (dont do it the night before or else you will be waking up to pee) and dont forget how important warming up and stretching is even before your run. And relax.
poetic misjustice
10-08-2005, 05:47
another way to improve leg strength is just find an empty field or something and just kick up and down it steping kicks like coming forward front kicks or whatever, and then the next day train speed, thats what my sensei does to me
another way to improve leg strength is just find an empty field or something and just kick up and down it steping kicks like coming forward front kicks or whatever, and then the next day train speed, thats what my sensei does to me
Training at a body weight load is not going to significantly alter your strength unless you are extremely weak to begin with...
dont forget how important warming up and stretching is even before your run.
Stretching is NOT a warm up.
To warm up, you need to slowly heat up the muscles through use. If your running, walk a little bit, then jog. Do some light calestinics maybe. Dont stretch as your warm up.
Imagine your muscles are like taffy. When taffy is warm, you can stretch it across the room. But if you try to stretch taffy cold, what happens? It snaps. So if you want to stretch the muscles, do it AFTER the workout. Use it as a cool down, and relax into your stretches. Youll get more benefit from it physically, and it makes for a nice mental transition between the workout and the "real world".
Also, using the stretch after the workout, you get the benefit of ending the workout on the "high note" of relaxed, elongated muscles. They wont tighten up after your run because your not letting them tighten. Your doing the exact opposite infact.
Pick the appropriate program based on your current fitnes level.
http://www.coolrunning.com/engine/2/2_4/146.shtml
Stretching is NOT a warm up.
Too true, thats why I said warming up AND stretching... good advise.
I found the warms up I have done in the 3 different MA clubs I've trained in and the 2 running clubs have all followed similar principles.
Pick the appropriate program based on your current fitnes level.
http://www.coolrunning.com/engine/2/2_4/146.shtml
Thats a good site, quite similar to what I advised.
PS Keep it fun, I gave up racing because I did'nt enjoying running/training with my club as they all took things too seriously.
David Anderson
10-09-2005, 09:32
Folks -- Thanks for your advice on this subject...
Jason -- What I take from your comment is that there's no 'golden rule' about how to build up my running skills...just to go do it while always increasing incrementally...correct?
Kara -- I'd love to join you running, but Alberta to Florida is a heck of a commute. AS it is, I don't have anybody to run with me...the few friends I have that do more than a very easy jog for a mile or two don't have anything like a compatible schedule...oh well.
NIckR -- That is great specific advice...thanks a lot.
Rob V -- That's a great site...it appears that I am already doing the 'beginner level' approximately, so I'll use this plan as my guide. Thanks very much.
And everybody else, thanks for the discussion. I am not, and never have been a natural runner...I have a big solid torso and relatively short legs that don't adapt too well to 'floating' over a track...I'm more one of those 'stand and fight in one place' kinda guys. STill, a 5 k run at a decent time ought to be within everybodys capabilities, so I'm gonna give it a go.
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