women

Running has never been more popular, and the new year always brings a mass of new recruits to what has to be one of the best fat-burning, muscle-toning, stress-busting sports around!

Most will begin with easy jogs, or a mix of walking and running, and rightly so. The first step for any new runner is to stay within your comfort zone as you build up ‘time on feet’. But if you keep at it, you’ll soon find yourself able to run comfortably for 30-40 minutes at a time without stopping. So what then? Well, carrying on in the same vein will continue to improve your stamina up to a point but, if you want to take your running to the next level, there comes a time when you need to train not just further, but smarter. You could try hill work, threshold runs, recovery runs, fartlek, track reps, progression runs -but for distances from 5K to the marathon, there are three important types of session to schedule in, each delivering distinct benefits.

Running has never been more popular, and the new year always brings a mass of new recruits to what has to be one of the best fat-burning, muscle-toning, stress-busting sports around!

Running has never been more popular, and the new year always brings a mass of new recruits to what has to be one of the best fat-burning, muscle-toning, stress-busting sports around!

Up The Tempo

Tempo running is on the edge of your comfort zone and helps improve your lactate threshold (LT). The LT is the point at which lactic acid in the muscles increases sharply because it can no longer be cleared as quickly as it’s being produced. Once you pass this point, it becomes very difficult to sustain your pace -your breathing goes ragged, your muscles contract less efficiently and you may feel as if your legs have turned to rubber. But training at an intensity that hovers around this point nudges your threshold up, enabling you to run faster without these ill effects.

Tempo running is on the edge of your comfort zone and helps improve your lactate threshold

Tempo running is on the edge of your comfort zone and helps improve your lactate threshold

Try tempo training to improve your pace in events lasting 30 minutes or longer. Your LT is usually around 85 per cent of your maximum heart rate -so aim to train at seven or eight on a scale of one to 10. If you’ve already done a 10K race, your tempo pace is likely to be between your 10K pace and five to 15 seconds per mile slower (use your 10K pace if your finish time was an hour or more).

Run at a sustained pace for 20-45 minutes (warm up first), or break it down into chunks, separated by short recovery jogs. Don’t make the efforts less than five or six minutes, or you may run too fast -and have around one minute of jogging for every five minutes of tempo running. Do a tempo run every week. Mix it up with continuous tempo runs and long intervals or, continuous hills (see below). Re-assess your tempo pace every six to eight weeks.

Tempo Training

Level/session: Beginner     

What to do: 4x5minuteswith1-minute recovery jog between sets.

How to progress it: Add 1 minute every 2 weeks, starting after a fortnight. Drop a set (but still add 1 minute) every 4th week until you reach 2 sets, then continue to add on 1 minute every fortnight as you progress towards 45 minutes in total.

Level/session: Intermediate           

What to do: 20-minute tempo run.   

How to progress it: Add 2 minutes every 2 weeks.

Level/session: Advanced    

What to do: 4 x 4 minutes tempo intervals on a moderate hill with 1-minute recovery jog.

How to progress it: Doing tempo intervals on a hill adds intensity and variety. Run up and down the hill at an effort level that feels ‘comfortably hard’ (so your pace will be faster on the way down than up). Progress by adding 1 minute every fortnight to each rep starting after 2 weeks. Drop a set (but still add 1 minute) every 4 weeks, starting after 4 weeks, until you reach 2 sets, then continue to add on 1 minute every fortnight as you progress towards 2 x 15 minutes.

Use Intervals

‘Interval training’ means breaking a run into sections, with either recovery jogs (as in the long intervals in tempo training) or complete rest in between. Here, we’re using interval training to improve maximal aerobic capacity (VO ² max). While tempo running is a way of teaching your body to get comfortable working at a higher proportion of its maximum aerobic capacity, interval training helps improve the maximum capacity itself. The higher your VO ² max, the faster you can run while still maintaining aerobic energy production. Once energy production becomes ‘anaerobic’ -when there isn’t enough oxygen coming into the body to supply the muscles -you'll have to slow down or stop.

‘Interval training’ means breaking a run into sections, with either recovery jogs (as in the long intervals in tempo training) or complete rest in between.

‘Interval training’ means breaking a run into sections, with either recovery jogs (as in the long intervals in tempo training) or complete rest in between.

The best way to train VO ² max is to run at, or close to, the pace (or effort level) that lets you reach your maximum (VO ² max is a physiological measurement, not a pace). You won’t be chatting to your running buddies! On that one-to-10 scale, you’ll be at nine or 10. This is tough training, but you only need to work in short bouts to reap the benefits and you get long rests in between. For each minute of effort, take 30-60 seconds of recovery -and limit the efforts themselves to one to five minutes in length.

VO ² max training is most beneficial for those training at shorter distances, such as 5K and 10K. One study found that four weeks of a weekly VO ² max session consisting of five, three-minute efforts increased pace at VO ² max by three per cent. Re-assess your VO ² pace every six to eight weeks.

Top search
women
- 6 Ways To Have a Natural Miscarriage
- Foods That Cause Miscarriage
- Losing Weight In A Week With Honey
- Can You Eat Crab Meat During Pregnancy?
- Grape Is Pregnant Women’s Friend
- 4 Kinds Of Fruit That Can Increase Risk Of Miscarriage
- Some Drinks Pregnant Women Should Say No With
- Signs Proving You Have Boy Pregnancy
- Why Do Pregnant Women Have Stomachache When Eating?
- Top Foods That Pregnant Women Should Be Careful Of
- 6 Kinds Of Vegetable That Increase Risk Of Miscarriage
Other
women
- Pregnancy Week by Week : Week 11 (part 3) - Ultrasound in Pregnancy, Fetal MRI
- Pregnancy Week by Week : Week 11 (part 2) - Traveling during Pregnancy, Auto Safety during Pregnancy, Medication Classification for Pregnancy
- Pregnancy Week by Week : Week 11 (part 1) - Pregnancy May Reveal Future Problems
- Why You Always Feel Tired
- Be Aware Of Dangerous Signs In Pregnancy
- Reproductive Healthcare (Part 1)
- Pregnancy Week by Week : Week 10 (part 4)
- Pregnancy Week by Week : Week 10 (part 3) - Chicken Pox during Pregnancy, Brain Builders
- Pregnancy Week by Week : Week 10 (part 2) - Vaccinations and Immunizations
- Pregnancy Week by Week : Week 10 (part 1) - How Your Baby Is Growing and Developing
 
women
Top keywords
women
Miscarriage Pregnant Pregnancy Pregnancy day by day Pregnancy week by week Losing Weight Stress Placenta Makeup Collection
Women
Top 5
women
- Cinnamon: A natural treatment for Polycystic Ovary Syndrome?
- 5 Tips for Safe Exercise During Pregnancy
- Four Natural Ways Alternative Medicine Can Help You Get Pregnant (part 2)
- Four Natural Ways Alternative Medicine Can Help You Get Pregnant (part 1)
- Is Your Mental Health Causing You to Gain Weight (part 2) - Bipolar Disorder Associated with Weight Gain