August 22 2014
Training for a race, but having trouble finding the time? Coach Lesley Paterson is here to help with these great training tips:
Bursts of 10s – 5min intervals is your best bet to increase race speed when you only have 30 minutes to run. Aim for one HIT run and one Tempo run (~80% of max heart rate) each week. The benefits are well supported by science there are plenty of sessions online.
Always measure the intensity of your workout. You can use the 1-10 Rating of Perceived Exertion (RPE), measure heart rate, or pace. You can’t manage what you can’t measure!
Make sure it includes a ‘periodized’ progression in your training across the year. Either find a coach to set you one or purchase a generic program online. Structure = efficiency. Simple.
This will make you more accountable, help motivation, and allow you to see improvement. Online programs like www.trainingpeaks.com or the simpler www.workoutlog.com are great. Buy a training watch like a Garmin Forerunner or use a running ‘app’ to measure your runs and let it wirelessly upload your data while you get on with life.
Perform 3 x 30 yard drills including high knees, butt kicks, skips, bounds, quick steps, stride outs. Add in 6 squat jumps between alternate sets to better activate the glutes and hammies. Form drills train neural activation pathways that lead to a stronger, more efficient stride.
Try splitting them up across the day. For example, break a 90 min run into 2 x 45 min runs (one AM, one PM), or do your long run only every 2-3 weeks.
Science tells us that creating a ‘trigger’ for your routine, removing barriers, creating a sense of urgency and rewarding yourself make habits stick. For example, try our core strength workout for endurance athletes that takes only 6 minutes! (www.6min6pack.com)
It is a critical component of getting fitter even if you don’t train very much! Recovery assists physiological adaption to the training and gives your brain a break. Try doing 3 hard days followed by 2 easy days, or 3 hard weeks followed by 1 easy week. Experiment.
If traveling for work, use hotel fitness centers and gyms to get a 30min run session in. Put a treadmill in your office. See if some meetings can be done during a run (the Hollywood Exec favorite!) . Meet your family at a coffee shop halfway into a long run. Time-with-family does not need to equal no training. Pick holiday destinations that have great places to run!
Time-crunched competitive runners can compete successfully in 5Ks on 2-3 hours of running per week, in 10Ks on 3-5 hrs per week; half marathons on 4-6 hrs or week; and marathons on 6-8hrs/week. Run smart!