Training Program - Nail Can Hill Run 2012
After
previously successful team and individual results in Nail Can Hill runs, we are
inviting you to join the Fab4Fitness training in preparation for the coming
annual Nail Can Hill Run.
If you have been battling for the last few years to improve your personal best and you have not been successful. If you have set a goal of a new personal best performance, but you do not know how to train in order to reach the edge of your best performance. This is the time when strength endurance training become essential.
It will help you finish strongly over the final few kilometers rather than leaving the results resting on a sprint to the line.
Training your strength endurance component will give you, during the race, the ability to change pace during the run. It will effectively break up the running tempo in accordance with the demanding profile of the race and allow you to recover and then surge when is most needed. However, unless you train like this you won't be able to do it during the race, because you will quickly go into oxygen debt during the first tough kilometers and be forced to slow down to recuperate during the less demanding central and final parts of the race.
Strength endurance training also strengthens the athlete's skeletal-muscular system which minimises the potential for injury. When the body is placed under stress, allowed to recover and then stressed again. it becomes stronger than before.
To build strength endurance, there are four types of running training sessions. Long steady aerobic runs, hill running, threshold bounding sessions (fartlek or interval training) and constant pace.
These four types of training sessions should be combined into a well balanced, comprehensive training program that will stimulate your body's response to the change of running pace while adding variety and allowing adequate recovery.
If you are already following a program, be sure that you include some of these sessions in your training. If you do not have a program to follow, below is a 10 week program for you.
The program includes 4 to 6 weekly sessions, but if you cannot afford this amount of time, allow a minimum of 3 key sessions per week in your training. These key sessions should be chosen from the four strength endurance running sessions described before.
Join the Fab4Fitness squad and you will improve out of sight - guaranteed.
Fab4Fitness 10 Week Training Program: Some of these training sessions will be done as squad. For details of timing and venues for the F4F squad training sessions, click the Activity Info page or contact the coach, Fabrizio.
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
| Week 1 (5 - 11 March) |
Interval Training Session No 1 |
AM: Aerobic Run 1h30 PM: Street-O |
Fartlek
Session No 1 |
Pre-race
running routine |
Race/Training
event
or 45-50min Tempo run |
||
| Week 2 (12 - 18 March) |
Interval Training Session No 2 |
AM: Aerobic Run 1h00 PM: Street-O |
Fartlek
Session No 2 |
1h30 Strength/Endurance run on Nail Can Hill Range |
Race/Training event or 45-50min Tempo run |
||
| Week 3 (19 - 25 March) |
Interval Training Session No 3 |
AM: Aerobic Run 1h00 PM: Street-O |
Fartlek
Session No 3 |
1h30 Strength/Endurance run on Nail Can Hill Range |
Race/Training
event
or 50-60min Tempo run or Yarrawonga 10km &
5Km Fun Run |
||
| Week 4 (26 March - 1 April) |
Interval Training Session No 4 |
AM: Aerobic Run 1h00 PM: Street-O |
Fartlek
Session No 4 |
TRI
Pre-race running routine or
1h30 Strength/Endurance run on Nail Can Hill Range
|
Race/Training
event
or Run 60min at Tempo pace |
||
The
program from Week 5 to Week 10. |
|||||||
| Week 5 (2 - 8 April) |
Strength Session No 1 |
Aerobic Run 1h00 |
Fartlek
Session No 5 |
50-60min
Tempo run or Race/Training event 10km |
1h30-2h00
Strength/Endurance run on Nail Can Hill Range |
||
| Week 6 (9 - 15 April) |
|
Strength
Session No 2 |
Aerobic
Run 1h00 |
Fartlek
Session No 1 |
1h30-2h00
Strength/Endurance run on Nail Can Hill Range |
45min
Tempo run |
|
| Week 7 (16 - 22 April) |
Strength
Session No 3 |
Aerobic
Run 1h00 |
Fartlek
Session No 2 |
1h30-2h00
Strength/Endurance run on Nail Can Hill Range |
45-50min
Aerobic run
or
Race/Training event 10km
|
||
| Week 8 (23 - 29 April) |
Fartlek
Session No 3 |
Nail Can Hill Run 11.3Km Time Trial followed by breakfast in town. (ANZAC Day) |
45-50min
Aerobic run |
Strength Session No 4 |
Race/Training event 10km or 1h30-2h00 Strength/Endurance run on Nail Can Hill Range |
||
| Week 9 Race Week (30 April - 6 May) |
|
Fartlek
Session No 1 |
Fartlek
Session No 4 |
Pre-race running routine followed by F4F breakfast |
Nail Can Hill Run 11.3km race Squad Dinner including Nail Can Hill Run de-briefing and F4F Awards. |
||
| Week 10 (7 - 13 May) |
Aerobic
Run 1h00 |
Aerobic
Run 1h00 |
FartlekSession No 5 |
90min
Strength/Endurance run |
45min
Tempo run |
||
| Session Descriptions: | |||||||
| The full session descriptions are free for current squad members holding the F4F Full Program Card or the F4F Family Full Program Card. | |||||||
| For non F4F squad members, details for each session can be obtained for a fee of $20, alternativelly, a special card (Nail Can Hill Program Card) including squad training participation and session descriptions is available for $45 by contacting Fabrizio 02 6020 6042 or info at Fab4Fitness.com. | |||||||
| Session Description Details: | ||
| Interval Training Sessions. | Session No 1 |
|
| Session No 2 | ||
| Session No 3 | ||
| Session No 4 | ||
SPEED
SESSION NOTE: Run on track or flat terrain at your predicted pace for
a 10km race during the intensity workout (about 80% of your maximum
effort) and walk or rest during the recovery. All training sessions
have as warm-up, a 10 min jog , short lower body stretching routine,
plus 4 x 100m run throughs and as a cool down, a 10 min jog and full
body stretching routine. |
||
| Strength Session (Hill Running). Part of the Nail Can Hill course is suggested. | Session No 1 |
|
| Session No 2 | ||
| Session No 3 | ||
| Session No 4 | ||
Fartlek Training. |
Session No 1 |
|
| Session No 2 | ||
| Session No 3 | ||
| Session No 4 | ||
| Session No 5 | ||
| FARTLEK TRAINING NOTE: These sessions are a speed play workout in which the athlete alternates running fast and slow, according to how the athlete feels or with a structured session program as above. | ||
| Tempo (Constant pace) runs. | ||
| Aerobic (Long Slow Distance -LSD) run at steady aerobic pace. | ||
| Strength Endurance (S/E) runs. | ||
| Pre-Race Routine | ||
| Gym Workout (Abdominal and Stretching Routines) | Abdominal Routine - Stetching Routine | |