If you want to be a better runner and avoid injuries, you need to mix things up a bit! Experts agree that you need to vary your speed and distance to develop your muscles and aerobic capacity. With that in mind, we’ve been working on our training plans for the Tuesday Strengthening Group, and the Wednesday 5 to 10km Running Group. Read on to find out what to expect when you run with us, and how the activities you'll be doing will benefit you and improve your health and performance.
Training Plans for Tuesday and Wednesday Running Groups
Our sessions will include:
The name 'Fartlek' comes from a Swedish term that means ‘speed play’. A form of unstructured interval training, fartlek involves mixing paces. The way it works is that during a run, you transition from your normal running pace, to a slower pace, to a faster pace in a way that suits you. This could be timed, or less structured, such as running from lampost to lampost. Benefits of fartlek include an increase in your VO2 Max, and an improved anaerobic threshold. It can also help you when you're struggling and keep you motivated.
Short loops.
We'll run specific, measured loops in and around the Coventry War Memorial Park. Loops are a form of interval training, which means you run measured segments or times, as instructed. Benefits of interval training include improved strength and endurance.
Hill work.
Hill runs are an extremely effective form of resistance training, with huge benefits for runners' speed and endurance. Hill repeats also improve aerobic capacity, develop your lactate threshold, and are great for anaerobic conditioning
Not sure what anaerobic conditioning is and why you need it? This is the difference between aerobic and anaerobic exercise:
Aerobic exercise: During aerobic exercise, like steady, controlled running or jogging, your body uses oxygen to convert calories into energy. You know you are in an aerobic state because you will be able to talk in sentences.
Anaerobic exercise: Anaerobic means ‘in the absence of oxygen’. During short bursts of more intense physical activity, like hill sprints, you can’t get enough oxygen to make the energy you need. So your body uses glycogen, that is stored within your muscles, as fuel.
Benefits of anaerobic exercise include fat loss, improved heart and lung function, and increased muscle strength and power. In addition, anaerobic exercise lowers your blood sugar, improves your posture, and improves your mood and energy levels.
We'll include speed work and sprints, which also work your anaerobic systems.
Running activities.
We'll to get runners engaged and working together as a group so everyone is included. AAT&Ts is a friendly running group. We run for mental health as well as physical health. So, we want to have fun and enjoy our running, being outdoors, and the company of like-minded individuals.
Trail runs.
Running on trails helps to strengthen ankles and legs. It's also great to get off the tarmac and out into the woods or countryside.
Looking at running technique to be a better runner.
During our sessions, we'll look at running form and posture. We all need to be mindful about our running technique, so we don’t get into bad habits, we run more efficiently, and are less likely to be injured.
Strength training.
We will continue to incorporate stretches and exercises to develop our core strength. In addition, we may also use resistance bands, weights, parachutes, and the exercise equipment in the park to give us a workout.
You don’t love hills, laps or sprints?
Please remember, if you run the same speed and distance every single time you train, you are less likely to improve, and more likely to get bored. Even if these are not your favourite running activities, it’s worth reminding yourself that the sessions will benefit you physically and mentally. It’s also very good for your self-esteem to find you can complete something you find challenging. Give it a go. You might even find you enjoy it.
Finally, although the training plans have been finalised, we may still tweak them, depending on the weather or other factors. So, at the beginning of each week, we will share with you on the WhatsApp chat the exact plan for your session. It’s more of a happy surprise that way….
We will continue to meet at the War Memorial Park in Coventry at 6.30 and you can sign up for a run here: Running Page
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