Welcome to Maltby Running Club!! Next Race: Sheffield half marathon on 9th April. Exercise Health Myths About Running, Jogging, Biking, Marathons, and Triathlons. Click here to read the "Medical Disclaimer." Guidelines for Healthy Exercise. ![]() Anaerobic and aerobic Energy Pathways. Energy production is both time and intensity related. Running at a. very high intensity, as in sprinting, means that an athlete can operate. Only from the energy released by the breakdown of this compound can. The breakdown of ATP produces energy and ADP. CP - Creatine Phosphate: a chemical compound stored in. ATP. The combination. ADP and CP produces ATP. LA - Lactic acid: a. However Noakes in South Africa has discovered that. O2 means aerobic running in which ATP is manufactured. This system produces ATP copiously and is the. When working at 9. Duration. Classification. Energy. Supplied By. Anaerobic. ATP (in muscles)4 to 1. Anaerobic. ATP + CP1. Anaerobic. ATP + CP + Muscle glycogen. Anaerobic, Lactic. ![]() ACTIVE powers the world. Find, register, or learn about races, local events, spor. Follow these handy nutrition tips for new runners to improve both your speed and stamina. Muscle glycogen. 12. Aerobic + Anaerobic. Muscle glycogen + lactic acid. Aerobic. Muscle glycogen + fatty acids. The result of muscle contraction produces ADP which when. CP regenerates ATP. Actively. contracting muscles obtain ATP from glucose stored in the blood stream and the. Exercise for longer periods. The carbohydrate store will last approximately 9. All three energy systems contribute at the start of exercise but. This. gives us around 5 to 8 seconds of ATP production. To develop this energy system, sessions of 4 to 8 seconds of. A study by Holmyard et al. ![]() Recovery Time(seconds) PPO recovery (%) 1. The Lactate Energy System. Once the CP stores are depleted the body resorts to stored. ATP. The breakdown of glucose or glycogen in anaerobic conditions. The accumulation of. Sessions to develop this energy system: 5 to 8 . Each of. these units can be developed as follows: Speed Endurance. Special Endurance. Special Endurance. Intensity. 95 to 1. ![]() Distance. 80 to 1. No of Repetitions/Set. No of Sets. 2 to 3. Total distance/session. Example. 3 . These energy systems can be developed with appropriate interval training sessions. Glycolytic and Phosphagen energy systems. Glycolytic - the breakdown of glucose by enzymes into pyruvic and lactic acids with the release of energy (ATP). Phosphagen - the use of creatine phosphate stored in the muscles to generate energy (ATP). Energy Production (Glucose + 2 ATP) . This energy system can be developed with. Tempo) runs. The types of Tempo runs are: Continuous Tempo - long slow runs at 5. ![]() ![]() This places demands on muscle and. The normal response by the system is to enhance muscle and. Extensive Tempo - continuous runs at 6. This places demands on the system to cope with lactate. Running at this level assists the removal and turnover of lactate. Intensive Tempo - continuous runs at 8. Lactate levels become high as these runs boarder on speed. Intensive tempo training provides the base for the. Sessions to develop this energy system: 4 to 6 . The following table provides an approximation of the percentage. Fox 1. 99. 3). Philadelphia: Saunders. DAVIS, B. In: Physical Education and the Study of Sport. London: Harcourt Publishers p. HOLMYARD, D. J. London: E& FN Spon DENADAL, B. S and HIGINO, W. P. ![]() ![]() J Sci Med Sport, 7 (4), p. Related References. The following references provide additional information on this topic: GASTIN, P. Nutrition is critical while training for a marathon or half marathon. If you are on a low carb diet, then STOP. The AXS Cookie Policy. This website, like most others, uses cookies in order to give you a great online experience. By continuing to use our website you accept to our. Crossing the finish line at your first race might be easier than you think. Yes, walking is allowed! Have you been thinking about running a 10k for the first time, or are you an experienced runner looking to improve. Sports Medicine, 3. Journal of Science and Medicine in Sport, 1 (2), p. International journal of sports medicine, 9 (0. Page Reference. If you quote information from this page in your work then the reference for this page is: MACKENZIE, B. Running Workouts to Build Strength and Endurance. Note from Matt: It’s officially the holiday season, our Christmas tree is up, and today I’m pleased as punch to publish this expanded, updated version of one of our most popular posts ever . They’re included to help you run stronger, faster, and for longer distances. Unfortunately that doesn’t make it any less complicated, so today I’m going to break down eight common running workouts, and share examples of how the work, and show you how to structure a well rounded week of training. The Importance of Variety. Before we start wading through the details, let’s first talk about variety. More specifically, why variety in your training is so important. There’s a little running phenomenon I like to call “Single Speed Running,” where a runner logs nearly all of his or her miles at the exact same effort. That speed is usually around 7. Sound familiar? Chances are it does, since that’s exactly what most runners do. Not only does Single Speed Running keep you from getting stronger; it also significantly increases the risk of injury: our bodies need variety. We need uber slow runs just as much as we need Lightning Bolt style sprints. The variety works the cardiovascular system and muscles in different ways, and makes room for both strength- building and recovery. By understanding the importance of each workout, you’re more likely to begin incorporating a variety into your training, and in return, reaping the benefits. But first, those workouts need to become less daunting and confusing . With each explanation, I’ve also included examples of how to put the workout to use. Let’s start with the easiest: 1. The Easy Run. I’m putting the easy run first because it’s often the forgotten workout. But it’s also one of the most important. Running at an easy pace builds endurance, promotes proper form, establishes routine and base mileage, and facilitates recovery. This type of run should be your most common, making up about 6. The easy run is your aerobic workout, staying within heart- rate zones 1 and 2. If you’re unsure where that is for you, ask yourself this question when you’re running: Can I keep a conversation going, speaking in paragraphs with full sentences? Ask it out loud if you’re really unsure . For most runners, this is also where they should run the majority of their long run miles. Sample Workout. Workout: 6 miles at an easy, conversational pace. There should be no set structure or fluctuations in speed, but the hardest part will be resisting the temptation to speed up. Workout: 4. 5 minutes at an easy pace. With this variation, distance doesn’t matter. You’re running for time instead of distance, so there’s no pressure to hit certain mileage. The Tempo Run. The tempo run’s pace is often called comfortably hard. Difficult enough to require pushing, but comfortable enough to where you can sustain the effort. This is often around 8. K race pace, where short sentences are possible, but a full- blown conversation isn’t. If you’re unsure of your paces, check out this pace predictor. It isn’t perfect, but will give you a ballpark pace to aim for. We run tempo workouts to increase our lactate threshold, or that point at which your body switches from its aerobic system to its anaerobic system, and quickly fatigues thereafter. The higher your threshold at a certain pace, the longer you can sustain that given pace and build strength, speed, and endurance. Sample Workouts. Workout: 4. For this style workout, you’ll start the 4. Allow for time at the end to cool down. Workout: 9. 0 minute run with 3 x 1. A workout like this, with longer tempo intervals, is great for marathon racing speed. Workout: 6. 0 minute run with 3 x 8 minutes at a tempo pace, and a 4 minute recovery, include hills during tempo sections. Tempo workouts can also include hill training, which is particularly helpful while training for a hilly race. The Progression Workout. A progression workout is one of my favorites, and commonly found in marathon training plans. The idea is simple: Start slow, finish fast. Over the course of your workout, you’ll increase in pace by starting easy and finishing hard. This progression in pace gives you a complete workout, using both your aerobic and anaerobic systems, without over- straining your body or requiring the same recovery time as a traditional speed workout. Sample Workouts. Thirds Workout: 1. In this workout, you’ll increase speed at every 1. Fast Finish Workout: 3. Here you’re maintaining the easy pace throughout most of the run, until the final 1. This a great option for mimicking a late race push. The Hill Workout. Hill workouts are often referred to as “speedwork in disguise,” because they offer many of the same benefits of a traditional speed workout, without having to run at top speed. Running uphill is all about building that explosive power that promotes speed and improved running economy. Running downhill works your quads, and builds strength in your tendons and joints. Both are important to a well- balanced runner, so I recommend incorporating uphill and downhill days into training for any sort of hilly course. Just focus your workout on one at a time to get the biggest benefit and reduce the risk of injury. Hill workouts can be done through hard, short sprints up (or down) a hill, or by running a sustained, gradual hill. Sample Workouts. Short Hill Repeats: 8 hill sprint repeats with light jog back down to rest, following a 3- mile easy run. This type of hill repeat will build explosive strength in the legs, and teach you how to attack shorter hills during a race. Sustained Hill Repeats: 5 x half- mile hill climbs on a gradual incline with easy run back down to rest. This is perfect when training for a hilly race, and builds endurance and strength on climbs and flats. The Interval Workout. When you picture the quintessential speed workout, you’re probably thinking of interval training. A set distance, repeated a set number of times, at a set pace. Usually with a short rest period in between. Interval distances can be anywhere from 1. Most marathon training plans focus on distances of 4. Warning: Don’t piss off your workout creator. Interval workouts will likely be your most painful runs, the ones that leave you doubled over and gasping for air. Most intervals are designed to build speed and strength by working your anaerobic system, or lactate threshold running, and focus on shorter distances of a mile or less. They can be run on a track or along a set loop. Sample Workouts. Workout: 8 x 4. Try to maintain a consistent pace for each of the 4. Yasso 8. 00s: 1. 0 x 8. The classic “marathon predictor workout.” I don’t believe it’s great at predicting race times, but it’s certainly a solid speed and endurance building option (and very tough). Workout: 2 x 1,0. In this workout you’re decreasing in the length of each interval, but increasing in pace. Workout: 4 x 1,6. This is an endurance building interval workout. Aim to maintain a consistent pace for each mile, or increase slightly in pace over each interval. The Ladder Run. The Ladder Run is a popular form of interval workout which climbs up, down, or both up and down in distance with a short (often 9. It’s a fantastic way to challenge yourself and mix things up, with a variety of high- intensity running paces and distances, all in a single workout. On a track, increase in distance to the “top” of the ladder, or the longest distance interval, before decreasing back down. If you’re just descending the ladder, increase in speed as you decrease in distance. Sample Workouts. Up and Down: 4. This is an incredibly tough workout, which tests and builds both your endurance and leg speed. Down: 1,6. 00 meters x 2, 1,2. As you decrease in distance, you’ll increase in pace. The Fartlek Workout. Ah, the classic Fartlek run. If you’d like to make fun of the name, be sure to pair it with a Jack Daniels joke. The word fartlek means speed- play in Swedish, and that’s exactly what the workout is. An opportunity to play around with different speeds and distances in a single workout. This was my favorite workout day when I ran cross country in high school, and not just because of the name. In a sport that requires plenty of structure, the Fartlek run allows your creative juices to flow. The workout is simple as this: Intermix fast running with slower running, and vary the pace and distance of each interval. It could be as flexible as randomly picking a street corner, tree, car, or lamp post to sprint to, or run at a tempo pace for three minutes, followed by an easy pace for four minutes, and a sprint for one minute, and so on. There are no rules, other than to have variety in your paces and distances. Sample Workouts. Unstructured: 5- mile run with the final 4 miles consisting of Fartlek intervals. This is probably the most approachable workout here (other than an easy run), since you have the freedom to do as you please. Structured: 1- mile warmup + 3 miles, including four to six 5- minute surges each followed by a 2- to 3- minute period of easy running + 1- mile cooldown. If you need a little more structure to stay on track, this will still allow for flexibly and play, but is defined by set intervals. The Long Run Workout. Your weekly long run is arguably the most important run of the week. It’s your chance to build endurance, and learn how to handle increased mileage both mentally and physically. But for most people, that’s where it ends. They view long runs as only an opportunity to go long, not fast. I believe strategically planned long runs throughout your training are a great opportunity to work on late race speed, mimic the final push on race day, and toughen your mind to push through the fatigue. By adding a workout element to you long runs, you’re giving them more structure and added benefit. Now a few quick rules I recommend: Don’t run a long run workout every week, but instead begin to integrate them into your training once you’re already comfortable with the distance.
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