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Training for 5k? Finish fast!

March 29, 2010 By Leave a Comment
running coach

I’ve just received my May copy of Runner’s World. Amongst the running coaching articles is one entitled ‘Secrets to a Stronger Finish’ One of the suggestions it contains is to use plyometrics - jumping and bounding exercises. This is an excellent way to improve speed and running performance but, what the article fails to mention, is that it carries a very high risk of injury if the athlete is not fit enough. So, while there are benefits to be had, plyometrics represents very much the icing on the cake. So, what alternatives are there to boost performance at the end of a race? In my track days, I mainly raced 400m hurdles. To gain strength, I often trained with a group of 800m runners on the Oxford University track – the track … [Read more...]

Filed Under: 10k training, 5k training, Run Smart, Speedwork Tagged With: , ,

When you break the big laws, you do not get freedom; you do not even get anarchy. You get the small laws. – GK Chesterton

August 7, 2009 By Leave a Comment
running coaching, marathon training

Dr Timothy Noakes is Professor in the Discovery Health Chair of Exercise and Sports Science Department of Human Biology at the University of Cape Town and is the author or co-author of more than 350 scientific publications and is on the Editorial Boards of 13 international scientific publications. He is also a veteran of over 70 marathon and ultramarathon events – so he doesn’t just study running in isolation, his studies are lived out in his own training. His book Lore of Running is widely praised as the most complete such book yet written - the "Bible" of running. Currently in its fourth edition, it runs to over 900 pages and covers every aspect of running. If you don’t fancy reading it, you could just use it for weight … [Read more...]

Filed Under: 10k training, 15 Laws of training, Half marathon training, Marathon training Tagged With:

To finish first, you must first finish – Rick Mears

July 20, 2009 By Leave a Comment
marathon training, running coaching

Of all the sessions I’ve written about this one is probably my favourite. Olga Bondarenko was a Russian athlete competing over 10,000m on the track in the infancy of the event for women. However, she lacked finishing speed so, working with her coach, she created this session. Run 400m @ 5k pace Recovery 400m@ marathon pace Run 300m @ 1500m pace Recovery 300m @ marathon pace Run 200m @ 800m pace Recovery 200m @ marathon pace Run 100 sprint Recovery 100m @ marathon pace. That is one set consisting of 2k of quality running – even the recovery periods are at marathon pace. Prior to winning the Olympic gold medal in 1988, Bondarenko completed 3 sets back to back, 3 mins recovery, 2 sets back to back, 3 minutes recovery, 1 set. … [Read more...]

Filed Under: 10k training, Run Smart, Speedwork Tagged With: , ,

Jack Daniels was wrong!?

July 18, 2009 By Leave a Comment
Marathon training

Well, not entirely! For example, a famous Swedish study where runners added a 20 minute continuous run at 10 mile race pace to their weekly training resulted in a 4% increase in Lactate threshold and improvements of 1 minute in 10k times all in just 14 weeks. However, it’s just half the story! Training at lactate threshold pace enables the body to become more efficient at running at that pace as the body ‘learns’ to produce less lactate at a given pace. The second half of the story though is that the body can be trained to improve the way it clears and uses the lactate already produced – if you can use it and burn it up more efficiently, you’ll be able to run at a faster pace for longer before you crash and burn right? Research … [Read more...]

Filed Under: 10k training, Marathon training, Run Smart, Speedwork, Threshold training Tagged With: , , , ,

“Do what you can with what you have where you are.” Theodore Roosevelt

July 2, 2009 By Leave a Comment
running coaching

Runners come into the sport through many different routes. Some were runners at school, trained with a running club and kept up running through their adult lives. Others played other sports and took up running in later life. Others started to run to lose weight, get fit or support a charity. All runners have a different physiological makeup. They have different balances of slow twitch and fast twitch fibres. Many running books and training plans have a generic, one size fits all package that takes no account of the individual differences of each runner. So, how can we address the differences? I’ll give you an example. I have two athletes who are both training to run a 40 min 10k. In order to prepare for the race, I will include … [Read more...]

Filed Under: 10k training, Half marathon training, Marathon training, Run Smart, Training plan, Uncategorized Tagged With: , ,
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