jak biegac szybciej

[piorec]

Czesc,
Mam prosbe o porade. Jestem poczatkujacym biegaczem. Obecnie biegam 4 lub 5 razy w tygodniu dystans ok. 7,5 do 8 km. Niestety bardzo wolno. Tak gdzies 5.30/km.
Jak zaczac biegac szybciej. Domyslam sie, ze pomoga mi interwaly. Ale pytanie jakie, jak czesto i czy codziennie.
Zaraz zapytacie -  co chce osiagnac. Nie wiem - chciałbym biegac dalej i szybciej - w efekcie chciałbym przebiec maraton w przyszlym roku a wczesniej zaliczyc ze dwa krotsze biegi.
Czy moze powinienem dalej sie rozbiegiwac i zwiekszac kilometraz? Zaponialem dodac,ze biegam od poczatku lipca.
Jakby mnie ktos zechcial oswiecic co do tego co powinienem dalej robic to bede bardzo wdzieczny.

[Ziut]

Musisz wkomponowac w swój trening szybsze bieganie.
Trudno w tym momencie podać pełny przepis, gdyż za mało mam danych o Twoim bieganiu.
Spróbuj tak:
1. Kończ 2 treningi łagodnym finiszem (zacznij od 100m i dojdź po kilku razach do 200m).
2. W trakcie trzeciego treningu (w środku lub na koniec) zacznij stosować rytmy. Są to serie biegu 60-100m powtarzane kilkakrotnie np. 6-10 razy z przerwą w truchcie do uspokojenia. Tempo powinno byc takie, abyś poczuł zadyszkę ale ostatnie odcinki były wykonane równie szybko a nawet lepiej.
3. Czwarty trening normalne rozbieganie.
4. Startuj w zawodach.
5. Przed rozpoczęciem zrób sobie test (Coopera, bieg na trasie atestowanej lub własna trasa typu 5km).
6. Po 2 lub 3 tygodniach robienia tego co wyżej, powtórz test na tej samej trasie.

PAMIĘTAJ!!! ćwiczenia ogólnorozwojowe (np mięśnie brzucha i całego pasa biodrowego) , ćwiczenia specjalne (skipy, wieloskoki), bieganie po pagórkach powinny być nieodłącznymi elementami Twego treningu. Stosując je będziesz jeszcze szybciej biegał. Jak prawidłowo stosować te i inne ćwiczenia będziesz mógł się dowiedzieć korzystając z planowanych konsultacji z Bogdanem Bułakowskim, o których rozmawiamy na tym forum (Forum1/Konkretna propozycja).

Tyle na początek i do wirtualnego usłyszenia.



(Edited by Ziut at 2:57 pm on Sep. 14, 2001)

[piorec]

Dzieki Ziut. Zajrze tam gdzie mowisz. Mam jeszcze jedno pytanie.
Czasem dolegaja mi bóle w okolicach sciegna achillesa, sczegolnie na poczatku biegu. Zawsze robe spokoja rozgrzewke aby uniknac jakiejs ewentualnej kontuzji. Bylbym jednak Wam wdzieczny za propozycje jakis cwiczen (oprocz oczywiscie skipow i rozciagania), ktore moglyby wzmocnic moje miejsce w tej okolicy - bo boje sie, ze jak mocniej "doloze do pieca" do moze mi cos tam strzelic.

[Dabek]

Mam teraz dokładnie teraz taki sam problem Achilles. Dobrym ćwiczniem na to sciegno jest podnoszenie i opuszczanie ciała stojąc na palcach na szczebelku drabinki. Jak wytrzymasz więcej niż 30 razy to jestes naprawdę dobry. Oczywiscie poczekaj az achilles wróci do normy...

[wojtek]

You can vary the intensity, the work period and the rest period - but which combination is most effective?

Interval training is a well-known method for improving fitness. Technically, it is defined as high-intensity intermittent exercise. In an interval session, high-intensity periods of work are interspersed with rest intervals. In this way athletes can cover more distance at a high intensity than they could if they worked continuously. Because interval training is intense, it is a great method for improving both aerobic and anaerobic fitness.
Interval-training sessions can be different in composition, as there are three variables that can be altered: the intensity (speed), the work period and the rest period. For example, a running interval session could comprise 200 metre efforts in 25 secs with 60 secs recovery. Another session could be 200m in 35 secs with 20 secs recovery. In the first session, the athlete runs fast with a moderately long recovery, whereas in the second session the athlete runs only moderately fast but has a shorter recovery. Each session would end with the athlete being unable to continue at the desired pace. As many readers will know, one session may be faster than the other but by the end of the workout both sessions will feel pretty tough.
However, without accurate analysis of the aerobic and anaerobic energy demands of each session, it is impossible to say which session is the more effective, or whether the sessions place the same demands on the energy systems. With this is mind, Izumi Tabata and his colleagues at the Japanese Institute of Fitness and Sport designed an experiment to measure how two different types of interval training sessions taxed the aerobic and anaerobic energy systems ('Metabolic Profile of High-Intensity Intermittent Exercises', Tabata, I, Irishawa, K, Kuzaki, M, Nishimura, K, Ogita, F, & Miyachi, M, Medicine & Science in Sports & Exercise, 29(3), 390-395, 1997).

Tabata et al obtained the aerobic energy demands directly, by measuring the amount of oxygen used during exercise in millilitres of oxygen used per kilogram of body weight per minute. This score can be presented as a percentage of the VO2max of the subject, which is the maximum amount of oxygen per kg per min the subject can use. Unfortunately, the anaerobic demands cannot be measured directly in the same way. This is because ATP produced anaerobically is fuelled from the breakdown of phosphates and glycogen stored in the muscles and so it is impossible to measure directly exactly how much energy has been released. However, some researchers have argued that it is possible to estimate accurately the anaerobic demands from the 'accumulated oxygen deficit', and this is the method Tabata et al chose to use.

How to work out the deficit
At rest, we use a certain amount of oxygen simply to function. If we start to walk around, we use more. Breaking into a jog, we use more still. As exercise intensity increases, so does the use of oxygen, and the relationship between the two has been shown to be linear. At fairly high intensities, fast running, for example, energy will also be produced anaerobically, but the oxygen use will still increase until it reaches its limit at the VO2max. From then on, any further increases in exercise intensity will be fuelled by anaerobic sources. However, it is possible to predict a theoretical amount of oxygen required to work higher than the VO2max by extrapolating from the linear relationship between intensity and oxygen to intensity levels about the VO2max. The difference between the theoretical level and the actual maximum must represent the anaerobic energy demands. This anaerobic demand is expressed as an oxygen equivalent. The difference between actual and theoretical over the period of the exercise is called 'the accumulated oxygen deficit'. This is the method Tabata and colleagues used to measure the anaerobic demands of exercise. They are among the first researchers to employ this technique, so their findings from this study are very useful and informative.
Tabata and his team used nine undergraduate sportsmen as their subjects. The exercise was performed on a a static bike, which enabled the exercise intensity, in Watts, to be easily controlled. First, they established the subject's relationship between exercise intensity and oxygen demands between 35% and 87% of the subject's VO2max. This was done so they could predict the theoretical oxygen demands at intensities above VO2max. Then the subject's VO2max and anaerobic capacities were measured as reference points. The mean VO2max of the group was 57 ml/kg/min. The anaerobic capacity was obtained from the accumulated oxygen deficit during a high-intensity 2-3 minute exhaustive exercise bout. The accumulated oxygen deficit in one bout is the difference between the predicted oxygen demand in ml of O2 per kg and the actual ml of O2 per kg used. The researchers found that the mean anaerobic capacity of the group was 69 ml/kg.

Now to the intervals
On a different day the subjects performed two different kinds of interval workout. The first session (I1) comprised bouts of 20 seconds with 10 seconds rest at an intensity equivalent to 170% of their VO2max. The subjects performed six or seven bouts each until reaching exhaustion, ie, they could no longer continue at the prescribed intensity. The second session (I2) comprised bouts of 30 seconds with two minutes rest at an intensity of 200% of their VO2max. The subjects managed four or five of these bouts. The oxygen used was measured directly as usual to give the aerobic demands of the interval sessions. The anaerobic demands were calculated as the accumulated oxygen deficit. The accumulated oxygen deficit for bouts with rest intervals is the difference between the theoretical oxygen demand of the bouts and the actual oxygen used during both the bouts and the rest periods.

Tabata et al found that the anaerobic demands of I1 were significantly higher than I2, with the accumulated oxygen deficit being 69 ml/kg compared to 46 ml/kg. This means that on the I1 workout the subjects had reached their anaerobic capacity. In other words, the session was equivalent to a maximal anaerobic effort. On the other session, I2, the anaerobic demand was below the subjects' capacity.

Tabata et al do not report the overall oxygen consumption for the two interval sessions but they do report that the peak VO2 for I1 is 55 ml/kg/min and for I2 is 47 ml/kg/min. This suggests that the I1 workout places greater aerobic demands on the subjects than I2, with peak VO2 reaching the subjects' VO2max values.

The conclusion from these findings seems to be that the I1 workout, the 20-second bouts with 10 secs recovery at 170% VO2max, is a better training stimulus for aerobic and anaerobic systems than the I2 workout of 30-second bouts with two mins recovery at 200% VO2max. In support of this, Tabata et al found that a six-week regime of I1 resulted in a 13 per cent improvement in VO2max.

Although I2 does not stress the anaerobic or aerobic systems as much as I1, the actual total amount of anaerobic work done during the I2 workout was greater than that for I1. This is because during I2 the subjects performed 4-5 x 30 sec bouts at 200% of Vo2max, an average of 126 seconds at 200% VO2max. In contrast, on I1 the subjects performed 6-7 x 20 sec bouts at 170% VO2max, an average of 126 seconds at 170% VO2max. Therefore on I2 subjects performed more anaerobic work in total.

The reason subjects didn't reach their anaerobic capacity on I2, even though they did more work, is due to the differences in the rest periods used. During each bout, phosphocreatine (PCr) is broken down, oxygen stores used up and lactate is produced from anaerobic glycolysis. During a two-minute rest period, as on I2, oxygen stores in the muscles can be replenished and the PCr stores used during each bout will be significantly recovered. Therefore the oxygen store and PCr contribution to each bout in I2 will be high. Because of this, more work can be done until lactate reaches the level whereby the subject cannot continue. In addition, although more TOTAL anaerobic work is done on I2, a two-minute recovery time allows the aerobic system to contribute more. Thus, PROPORTIONATELY less anaerobic work is performed and so the subjects do not reach anaerobic capacity.

In contrast, the rest intervals in I1 are very short. Therefore the PCr and O2 contribution will be insignificant after the first or second bout, as little oxygen and PCr store recovery will occur during 10-second rest intervals. PCr and O2 stores are quickly used up, and so the anaerobic energy must be mainly supplied by anaerobic glycolysis. This results in faster accumulation of lacate and earlier fatigue. Also, with short rest intervals there is proportionately less aerobic contribution and so subjects must reach anaerobic capacity to achieve the workout. Interestingly, even though proportionately less aerobic work is done, the aerobic demand on I1 is higher than on I2.

What it means to you
The conclusion must be that I1, with high-intensity bouts and very short rests, is a very intense workout that maximally stresses both aerobic and anaerobic systems. I2, with longer rest periods, does not stress both the anaerobic and aerobic energy systems as much, and so more work can be done until fatigue.

The results of this research by Tabata et al clearly show that two different intervals workouts have different demands and therefore training effects. I1, with 20-second bouts with 10 secs rest at 170% VO2max places the aerobic and anaerobic systems at peak stress. Therefore it would be a fine session for improving both aerobic and anaerobic capacity. Events where both aerobic and anaerobic demands are high are, for example, 400m, 800m and 1500m running, sprint cycling, canoeing, rowing and speed skating. This kind of workout would be great for these sports. Games players may also want to use the I1 workout as an intense training method for improving aerobic and anaerobic fitness.

The I2 workout doesn't put either system at peak stress. However, it does allow more high-intensity work to be done in total.With the longer recovery, I2 has a greater contribution from the PCr energy stores. So this kind of session will be better for developing the PCr system, improving maximal power. In addition, by allowing greater rest periods, the session can help improve recovery mechanisms.
Professor Craig Sharp, in a lecture at an International Coaching Conference on anaerobic exercise, recommended longer rests for anaerobic recovery training, as the body can learn to buffer the acidosis and mobilise the anaerobic enzymes during the rest period ('Some aspects of anaerobic exercise and training', Sharp, N C C. Transcripts of a lecture from the 18th International Coaches Convention, hosted by the Scottish Amateur Athletic Joint Coaches Committee). This I2 workout will be useful for games players, who need the ability to repeat short maximal efforts, with low-intensity recovery periods, throughout a match. However, I2 will not bring about the same improvements in anaerobic capacity as I1, so games player could complement I2 with I1. By the same token, if only I1 was used, the athlete would not develop the PCr system and recovery mechanisms as much as if I2 were included.

I recommend that for anaerobic training, both types of interval sessions are used, one with very short rests, another with long recoveries. However, the athlete's sport will determine which type of session is most important. Incidentally, if you want to use interval training, remember that to get the kind of benefits described you must perform the workouts to exhaustion. Interval training is about setting a demanding intensity level and working at that level for the prescribed work/rest ratios until you cannot continue. If you do that, you have reached overload and the training will be effective. Without overload, there is no adaptation.

Raphael Brandon


This kind of information is available on a regular basis in the monthly Peak Performance Newsletter online or in print

Peak Performance Online home

[Arti]

Wojtek skąd są te teksty ? , próbowałeś już tych metod treningowych ?....Pozdrawiam

[joycat]

Ten i pozosta³e teksty, jakie ostatnio umieszcza na forum Wojtek, wziête s± z serwisu Peak Performance Online. Polecam.
http://www.pponline.co.uk/

(Edited by joycat at 10:13 am on Nov. 22, 2001)

[wojtek]

Rzeczywiscie , warto pobuszowac na tej stronce . Teksty sa na granicy przystepnosci a zarazem zawieraja
podbudowe naukowo - eksperymentalna . Nie ze wszystkim sie zgadzam bo co jednemu sluzy to drugiemu
szkodzi . Nalezy znalezc zloty srodek .

Na razie polecam malutki meczyk na donosnosc uderzenia pilka golfowa . Gra znajduje sie na pierwszej stronie
http://www.strengthcoach.com , do ktorej z kolei link znajdziecie bez trudu na http://www.pponline.co.uk/ .
Moj rekord to 410 jardow . Czy komus sie bardziej poszczesci ?

[Mariusz]

Własnie  najtrudniej znaleźć złoty środek.
Moim skromnym zdaniem najlepszym złotym środkiem jest(zwłaszcz dla początkujących)zainwestowanie i kupno choćby i najprostrzego monitora pracy serca.Każdy  ma inny organizm i eksperymentowanie  z różnymi planami treningowymi może czasem przynieść więcej szkody niż pożytku. A monitor pracy serca pokazuje "czarno na białym" jak mamy wytrenowany organizm ,pozytywne i negatywne efekty naszej pracy.Doskonale możemy planować  np.interwały.

Piorec polecam link:
http://www.bieganie.home.pl/cgi-bin/iko ... 12&topic=7

(Edited by Mariusz at 3:12 pm on Nov. 22, 2001)

[wojtek]

Running: Use interval training to hit your 5K and 10K potential

By Greg Hitchcock
Slowtwitch.com



To get the most out of interval training, you'll have to hit the track

Most runners seeking to maximize their 5K or 10K potential will need to adopt some form of interval training. After a base of solid distance running has been established, runners can add interval training to complete the elements needed for optimal racing fitness.

Purposes of interval training

Understanding the principles and purposes of interval training will guide runners in developing workouts that are tailored to their particular situations. By interval training, I am referring to workouts in which hard running efforts of prescribed distances or time are repeated with intervals of rest between the repeated hard efforts. The term "interval" actually refers to the rest interval but will be used here, as elsewhere, to describe both the running and rest portions of the workout.

There are three main reasons to do interval training:

1. Intervals are used to increase anaerobic threshold levels. By repeating sustained hard efforts at near anaerobic condition, the runner improves his ability to run hard without going into oxygen debt.

2. Interval training also increases a runner's endurance. This means that the runner can continue at a certain pace for an extended period of time.

3. Finally, interval training builds muscle strength. Typical distance running exercises the leg muscles in a certain range of motion, with the focus on slow-twitch fibers. By running at faster speeds, the runner exercises all leg muscles and improves flexibility during running, both of which will mean improved muscle performance in races. This makes running at a race pace easier and improves top speed for sprint finishes.

While these reasons can be summed up by the maxim, "If you want to race fast you have to train fast," they also indicate (at least reasons 2 and 3) that some small amount of intervals will also benefit even fitness joggers.

The amount and distance of the intervals, as well as the frequency of the training sessions, will be determined by the quality of mileage training, the type of runner involved, and personal preference. Two principles must be kept in mind when developing a training schedule that includes intervals: 1) the intervals must complement the distance mileage training (i.e., a runner needs to identify what is missing from the mileage running), and; 2) the type of workouts must suit the runner both physiologically and psychologically.

The latter point is important, especially for runners who are no longer part of a team. It is hard enough for a runner to motivate himself to do a tough workout, let alone one that the runner does not like or do well at. In short, for a runner to benefit from interval training, he has to show up at the track. And to reliably and enthusiastically show up at the track, the runner must have interval workouts that work for him.

Like many runners, I sought the perfect workout, or combination of workouts, to achieve ultimate fitness. It took me a while to click my heels three times to find my way home on this. Within a defined need for fitness development, there is a great deal of latitude in the type of workout that can provide that fitness.

Physiological differences

Different types of runners will benefit from different mixes of interval training. A runner with a greater amount of slow-twitch muscle fibers will generally do better with longer intervals. Conversely, a runner with a higher percentages of fast-twitch muscle fibers will tend to do better with an interval mix that includes more shorter intervals.

The slow-twitch runner will generally need fewer interval sessions than the fast-twitch runner. Indeed, too many interval sessions can quickly fatigue the slow-twitch runner's limited number of fast-twitch muscle fibers, which results in no staying power in longer races, or the appearance of no endurance. Runners with more fast-twitch fibers will generally thrive on more interval sessions. For example, it is plausible that a slow-twitch runner would need no more than one well-designed interval session per week, whereas a fast-twitch runner would need three weekly interval sessions to maximize his ability.

That being said, for slow-twitch or fast-twitch, a runner who is seeking to maximize fitness for a 5K or 10K will need to have a significant amount of high-quality mileage or longer intervals. Most runners who have trained on a team have seen a "workout king" ?? a runner who excels at interval training, especially shorter intervals, but fails to come close to the same level during races. The usual cause of this dissonance is a lack of endurance, which can only come from quality mileage or longer intervals.

Another caution when it comes to interval training is that runners can compete with other runners or themselves during these sessions and lose sight of what they are trying to accomplish. Three workouts come to mind: one where I ran 4 x 1-mile and averaged 4:19, one where I did 20 x 400 meters and averaged 64 seconds, and one where I did 20 x 200 meters and averaged just under 30 seconds. These all sound impressive, and they were performance goals in my mind, but they were three of the most worthless workouts I ever did because they were too strenuous and did not help me build toward the three purposes of interval training ? anaerobic threshold, endurance, muscle development. Those workouts may have been appropriate other runners, but for me they were counter-productive. (Note that I was ill soon after each one of them.)

Complementing distance training

The runner who has plenty of quality mileage ? runs pretty hard for much of his training, includes hills in his runs, does tempo or steady state runs ? will have less need for intervals than the runner who runs easy mileage. For example, in the classic Lydiard training regime, a base of quality mileage is followed by hill repeats and then by a period of shorter intervals (200 meters to 400 meters). This works because the runner has the endurance and a high degree of aerobic fitness from his mileage. The shorter intervals add the final piece to the mix and further muscle development.

In contrast, under the old Oregon system, the endurance and anaerobic threshold were built on longer intervals (800 meters and up) and on shorter intervals with abbreviated rest periods or moderate speed recovery periods (similar to fartlek). The quality of the mileage was less important because so many other elements of fitness were obtained from the interval training.

The current world-class African runners tend to have a system more like the classic Lydiard program??plenty of mileage (100 miles per week and up), much of it at a fast pace, plenty of hills and fartlek. This mileage is combined with a limited number of long and short interval sessions throughout much of their training.

Longer intervals

Longer intervals can be done several ways. The most basic is to run a set of intervals of the same distance at a prescribed pace. For example, many runners like to do 4 x 1-mile at a set pace (usually about 10K race pace). This brings the heart rate up to the desired level and holds it there for several minutes during each interval.

The longest interval should rarely exceed 2 miles. Beyond that point little is to be gained from the workout that a simple tempo run ? a steady run at prescribed pace ? would not provide better. Also, the recovery time to effectively run really long intervals must be substantial in order to have quality hard efforts, and so the rest period itself becomes a problem. I can recall doing 3 x 1.7-mile cross-country loops where the rest period had to be 15 minutes to allow me to put in a good effort on the run. I would have been better served by simply doing a 5-mile tempo run.

The shortest "long" interval would be about 800 meters. It is safe to say that most runners seeking to maximize their 5K or 10K potential will need to regularly do intervals of 800 meters to 2 miles. Within that range, the runner is fairly free to choose the mix that works best for him.

To make these longer intervals more stimulating, varied pacing can be used. For example, do 400-meter laps of 80, 75, 70, 80, 75, 70 for a 6-lap interval at 5-minute mile pace. Two or three of these would be sufficient for a good workout for a 30-minute 10k runner. A variation of this that we had at Oregon was two laps at 80, two at 75 and then two at 70 (we actually ran faster than the schedule), and we did two or three of these. These speeds can be adjusted to reflect various performance levels (e.g., a 40-minute 10K runner might do laps of 105, 95, 85, 105, 95, 85 for an average pace of 6:40 per mile).

Some runners like to vary distances. Ladders are popular ? workouts like 200m, 400m, 800m, 1200m, 1600m, 1200m, 800m, 400m, 200m. Another strategy is to mix a longer interval with a shorter interval. Taking another example from Oregon of one of my favorite interval workouts, we would do an 800m hard effort followed by a 300m jog followed by a 300m hard effort followed by a 200m jog, which we would repeat three or four times. These would be done in a "cutdown" manner described below.

For runners who get tired of doing intervals on the track there are options. Trail or grass loops can be used. Many bike paths have mile markings that can be used. Alternatively, the interval distances can be done by time on relatively flat terrain, with the hard efforts lasting 3 to 5 minutes.

Shorter intervals

Shorter intervals are added to the mix to provide the final element of anaerobic threshold and muscle development. In sufficient quantities and at the right pace, shorter intervals can also provide some endurance building.

The interval distances can be as short as necessary to meet the athlete's needs. Lydiard would have his athletes do repeated 50-meter bursts to add the final sharpening for racing. It can be enjoyable and beneficial to do 100-meter repeats on a football field, or as "jog the turns, sprint the straights" on the track. However, these very short intervals should only be a small part of a 5K or 10K runner's regime.

The majority of short intervals will be of distances of 200m, 300m and 400m. They can be varied, like the longer intervals, or there can be a set amount at a specified pace. Like longer intervals, some runners prefer "cutdowns" ? gradually reducing the time of the hard efforts from relatively easy to very challenging.

Adding short intervals, such as 6 x 200m at a relaxed sprint, at the end of longer interval sessions or tempo runs can provide needed balance in developing overall race fitness.

Also as noted above, shorter intervals should not be the exclusive form of interval training unless the runner does a substantial amount of quality mileage. An athlete who does easy mileage and only shorter intervals will likely never develop the endurance to maintain his potential over a 5K or 10K.

Amount of rest

The interval of rest between hard efforts has historically been pegged as the time necessary for the heart rate to drop to about 120 beats per minute (bpm). This works fine for shorter intervals since it is typical that the rest period is about the same amount of time as the hard effort. However, for longer intervals, the heart rate will likely reduce to 120 bpm before the runner is physically ready to go again. Some runners simply jog one-half of the longer interval distance as a recovery period, and this takes about the same amount of time as the hard effort.

From this midpoint of recovery time, runners can vary the amount rest they take depending on their workout goal. Runners who are seeking to develop a greater amount of endurance can reduce their rest periods. Runners seeking to run faster during their hard efforts (usually to increase fast-twitch muscle development) can take longer rest periods.

Generally, within a reasonable margin of the midpoint recovery period (20 - 30 percent variation), it is simply a matter of preference to determine the amount of rest between hard efforts. The margin of fitness difference between a little more or a little less recovery period is inconsequential in the overall context of training.

The next question is whether to walk, jog or run during the recovery period. Again, this should be determined by the primary purpose of the training session. Walking obviously provides more rest than jogging if the rest periods are the same amount of time. Walking for recovery might make sense if the primary goal of the interval session is to maximize muscle development. If building endurance is the main goal, a walking recovery makes little sense.

Jogging during recovery is generally preferable to walking if for no other reason than the legs stay warm and loose between hard efforts, reducing the risk of injury during acceleration. Jogging during recovery also has the added benefit of keeping the runner running, which improves endurance and the mental toughness of the athlete.

Active running as "recovery" is used to build endurance. For example, a workout of 4 x 1-mile can have 1-mile recovery runs at 15-20 percent slower than the hard miles (e.g., if the hard mile is 6 minutes, the recovery mile would be 7 minutes). Prefontaine liked the workout that alternated 30- and 40-second 200 meters for 2.5 to 3 miles. This type of workout will improve anaerobic threshold but, like any fartlek, primarily serves to increase endurance. And at certain speeds, this type of workout is very tough and not for everyone.

How fast to run intervals

The speed at which a runner should do intervals is again influenced by the workout's purpose and the athlete's other training. A runner who does easy mileage is going to need to get more out of his interval sessions and will likely run intervals faster than a similar athlete who does higher quality distance running. In addition, speed is influenced by the volume of work to be done and must be consistent with the recovery time.

Going back to my example of doing 4 x 1-mile averaging 4:19, the reason the workout was not productive was because it was too close to my maximum ability. It simply broke me down too much, given the other training I was doing. Rather than being at race effort, the miles should have been done in the range of 80-85 percent of maximum heart rate, which would be about 10K race pace.

Pegging 1-mile intervals to 10k race pace is generally a good target for the typical runner. 800-meter intervals can be set at about 5K race pace. Intervals longer than 1 mile should be adjusted accordingly. If pace is being varied during the hard effort, the average pace is usually slowed. And for "cutdowns" the average pace is also slowed down slightly ? e.g., the first mile repeat would be slower than 10K pace and the last mile repeat would be closer to 5K race pace.

The pace of shorter intervals varies much more widely. If a large quantity of intervals are to be done, the pace will naturally be slower than if fewer intervals are to be done. If building endurance and anaerobic threshold is the main focus of the workout, the intervals should be slower than if developing muscles is the main goal. For building endurance and anaerobic threshold, the speed of a 400-meter interval should be slightly faster than 5K race pace. 300-meter and 200-meter intervals should be done at a slightly faster pace than 400-meter intervals.

With all interval workouts. it is important not to go too fast too soon. It is far better to start slowly and increase speed as the workout progresses than to do the opposite. To start the intervals at speeds that cannot be maintained reduces the quality of the workout and makes the recovery take longer. In addition, it is de-motivating to fail at a workout in this manner.

As race fitness improves, the speed of the intervals should keep pace but should not exceed the race improvement level. Instead, it is better to add more hard work ? e.g., add another mile repeat ? rather than increasing the pace faster than the improving 10K and 5K average pace. This added hard work will add more fitness (better endurance and anaerobic threshold development) than will doing less hard work at higher speeds.

Length of total interval session

The total length of the hard effort in an interval session should be in the range of 2 to 5 miles. It will tend toward the lower amount with shorter intervals and toward the upper limit for longer intervals. Most runners find 3 or 4 miles of hard effort to be the right amount of quality work in a single session. For example, typical workouts are: 4 x 1-mile; 12 to 16 x 400m; or 20 x 200m.

If the runner finds that the speed of his intervals is at the maximum recommended speed (see section above) and he is reaching the 5 miles of hard work and is not improving his times, one of two things are possible. First, if everything is being done right, he is in peak condition. Alternatively, the runner is turning into a workout king and needs to add more endurance training to be able to improve his race times.

The length of the workout will vary depending on other factors in the athlete's training. The greater the number of interval workouts, the fewer intervals needed in each workout. The higher the quality of the distance mileage, the smaller the amount of interval distance needed.

How often to do interval sessions

Finally, the runner needs to determine how often to do interval sessions. This will depend on the time of season, how well the distance running has gone, and the runner's physiology. For a slow-twitch athlete competing every other week and with a solid base of quality distance running, one long interval session and one short interval session during the fortnight should be sufficient, together with at least one other tempo run of 4 to 8 miles and several medium to hard distance runs.

At the other end of the spectrum, a fast-twitch runner who runs his distance mileage easy will need far more interval work during the same time period. Such an athlete might need two long interval sessions, two short interval sessions, and two tempo runs during a two-week period.

Athletes who race more frequently need to reduce their interval training sessions to accommodate the greater number of races, which are also a form of quality training. If there are fewer races, an interval session can be added. As racing season approaches, it is better to slightly under-train than risk overtraining, which causes fatigued muscles and requires substantial rest for recovery.

Interval training provides a level of fitness that is difficult for most runners to achieve via distance mileage alone. As with much of training, flexibility is needed in designing and performing interval sessions. Every runner is different and will react individually to different workouts. But if the purposes and principles of interval training are kept in mind, the runner should both enjoy and benefit from interval training.

[Zdzisiek]

Witam wszystkich!

Biegam od lipca 2000 r. Zacząłem się ruszać po ponad 25 latach totalnego bezruchu i palenia wielkiej ilości papierosów.Fajki rzuciłem 2 lata temu,a latem ubiegłego roku zacząłem b.delikatnie biegać.
Trenuję 3 lub 4 razy w tygodniu.Mogę już przebiec 10 km,ale w kiepskim czasie 53-55 min.
Nie mogę pokonać tego dystansu w lepszym czasie.Raz w tygodniu biegam dłuższy dystans do 14-15 km,bo więcej nie mogę.Chciałbym bardzo poprawić swój czas na dychę i móc pobiec kiedyś maraton.
Liczę na pomoc doświadczonych biegaczy,jeśli chodzi o kształt mojego treningu.
Teraz mam kontuzję stopy /boli mnie pięta i śródstopie/ i nie biegam już ponad 2 tygodnie.Wcześniej dokuczały mi dość mocno kostki i kolana.Muszę więc stale uważać,by ich nie przesilić.
Jak zacząć teraz bieganie?
Pozdrawiam serdecznie.Zdzisiek

[wojtek]

Postaraj sie robic to samo co robi Joycat na basenie . Co prawda sprawy aquaterapii sa w kraju
tak samo enigmatyczne jak kratery na Marsie ale w przypadku Joycat rehabilitacja przebiega normalnie czyli
niezwykle szybko .
W Stanach bardzo wielu sportowcow zaznalo tego dobrodziejstwa i niezwykle szybko doszlo do normy po przebytych urazach , korzystajac wlasnie z imitacji biegania w basenie .
Ponadto apoznaj sie ze sprawami dotyczacymi Akademii Biegowej i skopiuj ten sam pomysl na swoim terenie (czyli zbierz pare osob i wynajmij trenera) .
Zycze powodzenia .

[JacekZ]

Quote: from Zdzisiek on 11:27 pm on Dec. 2, 2001Wcześniej dokuczały mi dość mocno kostki i kolana.Muszę więc stale uważać,by ich nie przesilić.

1.Kup dobre buty do biegania(z amortyzacją).Niestety  ich koszt to minimum 250 zł.
2.Bardzo ważna jest rozgrzewka.
3.Kup żelatynę wieprzową,rozpuść w wodzie,zagotuj i dodawaj do herbaty 1 łyżeczkę.( ktoś na forum zamieścił wcześniej tą radę.Mi pomogło.)

[GrzegorzZ]

Do czego jest Ci potrzebna zelatyna??:niewiem:

[JacekZ]

Podobno zawiera skladniki niezbedne do regeneracji
chrzastek i sciegien.Preparat "Kolagen Plus" firmy Olimp tez jest przetworzona zelatyna wiec chyba jest w tym troche prawdy.