To jej krótkie treningowe resume. Generalnie - biega dużo.
5K Training Principles: Advice from the Best
1. Run a Lot
Despite being a short race, the best in the world do a lot of miles. Defar says, "I do not actually run a specific kilometer or mileage per se, but rather I cover in minutes and hours." How many minutes and hours? "I work out one to one-and-a-half hours in the morning and the same in the afternoon session," she says, "so in total I train two to three hours per day." Guessing an average pace of 7:30/mile, as she starts runs very slowly, that works out to 16-20 miles a day. More than most of us will run preparing for a marathon, but a wake-up call on the importance of volume as well as intensity.
2. Train Early and Taper
Asked for specific advice in preparation for a major competition, Defar refers only to backing off on training. "I slow down my training sessions when I get close to a big race," she says, "as I believe all the important training needs to be done ahead of time." If you want to race your best, it is impossible to cram in late miles: Set a goal several months away.
3. Focus and Rest
Her secret last year that led to her record-breaking success? "I got to do a lot of very focused training," she reports, "but more importantly I kept away from many other daily errands. I trained hard, but for the first time, I also took a lot of rest in between." What you do when you’re not running can make the difference between a good and great performance.
4. Choose Your Parents Well, Then Work Your Butt Off
Asked the keys to being a great 5K runner, Defar says, simply, "I believe it is HARD work and God-given talent."
A tu cały tekst.
http://www.runningtimes.com/rt/articles ... p?id=11027
