Follow me: @titacabrera
So well I'm particularly happy today cause I improved my running time yesterday!!
Not yet till where I wanna get (4min/km), but each second down counts! 5:45min/km; this means I ran 10k in under 60min.
I'm happy because after having been a high performance athlete, starting over is really hard and frustrating, more than if I would've never done any training and have the same average speed; this is cause my mind is set into what my body "USED TO DO" before, not what I can actually "DO NOW", so the former athlete is more likely to quit. (This even has a name, I can't remember now, but i will get to that in a coming entry).
Anyways, I always trained POTENCE and strenght... not really a lot of resistance... (I competed in 100m, 200m, 400m, 4x400m, 800m and hurdles)
I can comfortably finish a 10k, just my best time was 42'. Last Nike 10k race i was over 60 min! Almost cried! But you don't wanna sprint next to me cause i'll kick your ass!
Training for resistance is of course different than speed, the more resistant you are, the slower you become. In order to improve your time when running, you have to work your muscles towards supporting fatigue, that means "burning" your energy until you feel you can't run anymore, but you keep on running, so they "learn" to recover faster. Over time you will resist bigger effort (faster runs) for a longer time.
This is earned by including INTERVALS in your training. If you run same distance and same pace, you will get stuck there. According to the race you are preparing for (5k, 10k, 21k, marathon, triathlon, etc.) you might adapt duration in different intensity zones, recovery times, reps, series, etc.
There are two main kinds of intervals*:
1) Continuous interval: You don't stop to rest, only make changes on pace. You run at your regular pace and every 4-8 mins, you speed up for 2-5mins and go back to regular pace. You will be having an ACTIVE recovery, since you have to catch your breath while you are still running!
2) Fractional interval: This is known as "SERIES". Since you get to have pauses between groups of reps, speed is expected to be higher, this is PASSIVE recovery. According to the race you want to run, these series could be short (sprints of 200 - 800 mts) for potence, or long (2000 - 5000mts) to improve your resistance.
Remember to ALWAYS keep track of your improvements, this will keep your spirit up and let you see the results of your training, plus if you are to be tired, dirty and sweaty, you better make it worth it!
Also, be consistent, and don't give up!
set your mind in your goal, not your barrier.
*Here are the links I used to get the information about intervals, and some training plans to improve your running speed:
you might wanna follow on twitter @RunnersWorldMex
Ask experienced professionals, who have the proper knowledge to guide you towards your goals safely and effectively by customizing your training.
I'll be glad to read your comments, suggestions and feedback. ENJOY YOUR RUNNING.
Tita.
Follow me: @titacabrera
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