How
can I run longer and faster? The answer most often heard is- run more!
However, to optimize performance, running smarter, and not necessarily harder or even more frequently will take your running one stage further. When runners start to set goals to construct their endurance a common error is to increase mileage, frequency and quality all at one time. This formula increases the probability of injury and other negative training effects.
A
guideline to running smart to build endurance:
- Build
a base–
regardless if you are a top-notch athlete or new to managing a solid base of mileage is
needed before you can progress. For newbies, start out running nice easy 20-30
minutes 3-6 times a week based on level of fitness. For experienced runners
this may be closer to 60-70 minutes 3-6 times a week. Maintain your mileage for
3-4 weeks to allow your body to adjust to the burden. Then gradually increase your mileage for the next
3-4 weeks. Depending on experience, this can increase 5%-20% through frequency (number
of runs per week) or the duration of individual runs. Pick one although not both to
help minimize the risk of injury. When planning a running schedule 6-8 weeks
should be allotted to build a base. Permit a minimum of one complete rest
day (no running) each week, as the body needs recovery in order to adapt.
- Long
Runs- Once
you have established a great base the next thing is to improve duration. This
can be done through a long run, commonly done on Sunday within the running
community. A great goal here is to achieve 25-30% of your total weekly mileage
through this run. The long run is really a major player within the growth and development of your
aerobic capacity, muscle strength, endurance and respiratory function. Add long
incurs the mix during week 6-8 of your base phase.
- Tempo
work- Once
you've established a good base and introduced an extended encounter the program the
next thing would be to introduce threshold work. A typical way to do this is via a
weekly or bi-weekly tempo run. This workout can be achieved by time or distance and
is targeted at running comfortably hard. It is not race effort but is hard
enough that you don't wish to talk while doing it. These workouts can start at 5-minute
intervals up to 20-30k depending on race distance. Remember this is
not race effort, but something to assist enhance your lactate-threshold pace.
- Recovery
Runs/Recovery Days- It is essential
after you have added intensity into the mix to schedule recovery runs and
recovery days in to the program. After a hard intensity workout, you have
stressed your body to a point that without correct recovery you will begin to see
diminishing returns in your effort. After these hard efforts it's good to
schedule either a complete day off, a recovery run (nice easy run, conversation
pace) or perhaps a day of rest with active recovery (yoga, easy bike or swim).
- Adding intensity or speed- After you
have developed a good base and incorporated an extended run and tempo work into the
mix you are now prepared to add speed. This can be done through interval training.
Interval training helps develop your anaerobic capacity, making you a more
efficient and faster runner. Start with adding in one speed or interval session
each week. These sessions should be short and fast, such as 400m repeats to
1-mile repeats with 1-3 minutes rest between intervals. Total volume starting
out should be around 1-3km price of work on faster than your ultimate goal race pace.
- Strength
and treatment- One of
probably the most neglected but an extremely important part of training for runners is
to incorporate strength and treatment into their routine. Not only will this be
beneficial in developing power and running efficiency, it can help decrease
the chance of injury. You need to aim to build in 1-2 strength sessions per week. These
can be done in your higher intensity running days to let you take recovery
days as true recovery. Massage and Chiro are great methods to promote
recovery. A maintenance routine goes a long way to keep the body moving.
In summation,
when building a stamina plan only increase certainly one of following three pieces at a
with time; intensity, mileage and frequency. For instance, if you increase
intensity, mileage and frequency should either remain the same or decrease. A
common practice amongst runners would be to increase mileage through frequency. This
is suitable but be familiar with your recovery days and bring them easy. Increasing
two factors may increase your risk of injury.
When
you are looking at building endurance there are scientific approaches that have proven
results, but each athlete will respond differently to training along with a custom
approach is truly the best. A coach is a superb way to determine what
works well with you being an athlete, assisting you navigate and develop a plan. It
takes away the stress of planning workouts and the guess work of the items to do.
This enables runners to focus on what they love most, running!
For a lot of how you can improve your endurance you can reach out to runlabtrack.com
See
you on the roads and trails
By Jevin Monds
