Fun Runs & Cross Country Running Program
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 5 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.
Fab 4 Fitness 10 Week Training Program
Monday Rest Day or: |
Tuesday Key Sessions |
Wednesday Rest Day or: |
Thursday Key Sessions |
Friday Rest Day |
Saturday |
Sunday Key Sessions |
|
| Week 1 |
30
min easy run or Gym routine |
Speed No1 |
45min
LSD |
Fartlek
No1 |
Rest
Day |
Run
45 minutes at constant pace |
....min
LSD run |
| Week 2 |
30 min easy run or Gym routine |
Speed No1 |
45-60min
LSD |
Fartlek
No2 |
Rest
Day |
Run 45 minutes at constant pace |
....min LSD run |
| Week 3 |
30
min easy run or Gym routine |
Speed No2 |
45-60min
LSD |
Fartlek
No3 |
Rest
Day |
Run 45 minutes at constant pace |
....min LSD run |
| Week 4 |
30
min easy run or Gym routine |
Speed N02 |
45-60min
LSD |
Fartlek
No4 |
Rest
Day |
Pre-Race
routine |
Run .... minutes at constant pace |
| Week 5 |
30
min easy run or Gym routine |
Hill Running No1 |
45-60min
LSD |
Fartlek
No5 |
Rest
Day |
Run
45 minutes at constant pace |
....min
LSD run |
| Week 6 |
30
min easy run or Gym routine |
Hill
Running No2 |
45min
easy run |
Fartlek
No1 |
Rest
Day |
Run 45 minutes at constant pace |
....min LSD run |
| Week 7 |
30 min easy run or Gym routine |
Hill
Running No3 |
45min
easy run |
Fartlek
No2 |
Rest
Day |
Run 45 minutes at constant pace |
....min LSD run |
| Week 8 |
30
min easy run or Gym routine |
Hill
Running No4 |
60min
easy run |
Fartlek
No3 |
Rest
Day |
Pre-Race
routine |
Run ....minutes at constant pace |
| Week 9 |
30
min easy run |
45min
easy run |
Rest
Day |
Fartlek
No4 |
Rest
Day |
Pre-Race
routine |
Event
Day |
| Week 10 |
30
min easy run or Gym routine |
45min
LSD |
Rest
Day |
60min
LSD |
Rest
Day |
45min
LSD |
80min
LSD |
| Session Descriptions: | |||||||
| Speed Session at Tempo Intervals. | Session No 1 |
The full Training Program including the session description programs and
a tailored predicted training paces are available from $60 by contacting
Fabrizio 02 6020 6042 or info at Fab4Fitness.com
|
Session
No 2 |
||
| Hill Running. | 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 |
||
| Constant pace runs | ||
| Long Slow Distance (LSD) run at steady aerobic pace. | ||
| Pre-Race Routine | ||
| Gym Workout |
Click Here | |