Many running enthusiasts share various long-distance running training plans online, and the major sports public accounts that Bunny Ears follows often push such articles. But every time I read them seriously, I am left with many doubts... Are these training plans really suitable for me? Each of us has different running abilities and purposes, and we also have work and family commitments; even the training venues and times are uncertain. So, how can we execute these plans more efficiently?
Today, Bunny Ears Jelly will discuss with everyone how to create a suitable training plan for yourself, so that every running enthusiast can become their own running coach.
Run Less Run Faster
Run less, but run faster!
This is a very popular running training book I have been reading recently. It has given us a lot of insights. By doing valuable training with limited time, we have more time to take care of our work and family. It is more suitable for us general amateur running enthusiasts. In fact, running training revolves around a few indicators and training principles, and running is not a difficult task.
1. Three Key Indicators of Running
There are three important indicators in running training: maximum oxygen uptake, lactate threshold, and running economy. These three indicators directly affect your performance.
As we mentioned in the previous [Happy Running Class], running is a comprehensive subject. It is not only about running but also involves the upper limbs, core strength, etc., which are closely related to running performance. Jelly also mentioned that weekly training should not rely solely on “diligence compensating for clumsiness” by always doing LSD (long slow distance). Instead, 2-3 sessions of strength and comprehensive training should be reasonably arranged each week. Combining interval runs, sprints, etc., can better improve performance. In fact, such combinations are based on these three indicators.
Maximum oxygen uptake is our maximum power; the lactate threshold is what we previously referred to as the lactate threshold, reflecting the muscle's fatigue resistance; running economy means achieving the best performance with the least consumption.
2. Scientific Phased Training
Jelly can't help but complain a bit. Scientific training is not about running LSD long distances every day. Many running enthusiasts train hard after signing up for a marathon, running 10 kilometers, 15 kilometers, or even longer distances every day to prepare. This may initially improve endurance and running ability, but over time, it will inevitably hit a bottleneck and be difficult to break through. Therefore, scientific phased training is particularly important. Coupled with the cross-training taught in the fifth lesson of [Happy Running Class], attacking both running and muscle simultaneously can help us run faster and longer more safely.
3. Base Training Phase
Base training is aerobic endurance training! This is very important for building a solid running foundation. Jelly Bunny Ears shared the importance of improving cardiopulmonary function and training methods in the third lesson of [Happy Running Class] (those who missed it should watch the replay). The base training phase mainly involves low-intensity and long-distance runs to strengthen cardiopulmonary endurance, allowing the body to adapt to long-duration running and avoid discomfort from increased training volume and pace later.
Training Points:
1. Control the intensity of long-distance LSD runs, keeping the heart rate between 65% and 78%;
2. Train 3-4 times a week, arrange rest reasonably, and schedule a slightly longer LSD run on weekends;
3. Ensure each training session lasts between half an hour and two and a half hours, not too short or too long;
4. Long LSD runs may slow your pace, so you can add 10-15 seconds of sprints during the run to develop speed ability, beneficial for the final sprint.
4. Progression Training Phase
After a period of LSD running, you will have improved your cardiopulmonary aerobic capacity and physical fitness. However, you may find that the room for performance improvement is getting smaller. At this time, it is necessary to add some intensity to your training! Training for maximum oxygen uptake is particularly important and can be improved through interval training. Interval running involves allowing the body to rest after training but not completely relaxing, then training again, repeating the process.
Training Points:
1. The intensity of interval running should be controlled between 97% and 100% of maximum heart rate;
2. Train 2-3 times a week, reasonably arranging the number of sessions based on your ability;
3. Use the pyramid running method, such as 400-300-200-100m runs;
4. Or the currently popular Zoya 800 running method, i.e., 800-400-800-400m runs. When using this method, maintain a 1:1 training-rest ratio, with 800m and 400m times controlled between 3-5 minutes. The 800m time should be the same as the 400m time, with a slow 400m as an interval adjustment. The specific number of cycles should be reasonably arranged based on personal ability.
5. Peak Training Phase
After the above two training phases, you should have achieved certain results in running performance and be in good physical condition. At this time, it is necessary to consider improving race pace, and lactate control training should be on the agenda. This training improves your ability to control muscle soreness and fatigue during high-speed running, allowing you to run more easily and for longer.
Training Points:
1. The intensity of lactate control training should be controlled between 89% and 92% of maximum heart rate. If your pace reaches your goal but your heart rate is high, reduce the intensity accordingly, using heart rate as the standard;
2. Train in 20-minute units. If it feels strenuous, reduce the time appropriately. The training-rest ratio should be 5:1. For example, train for 40 minutes, run for 20 minutes, rest for 4 minutes, then run for 20 minutes, and so on.
6. Pre-Race Training Phase
Generally, in the week before the race, our physical condition reaches a good state. To achieve the best performance in the race and peak physical condition, the training volume needs to be gradually reduced, allowing the body to recover from the fatigue of previous training. Bunny Ears particularly emphasizes that many running enthusiasts stubbornly run 50 kilometers or even 100 kilometers before the race, which greatly affects race performance. In fact, pre-race training should mainly involve rest and moderate training to adjust for the race.
Training Points:
1. The intensity of pre-race training should be controlled between 80% and 88% of maximum heart rate;
2. Train at the target PB pace for the marathon or slightly below PB pace to adapt, feeling the rhythm and body response at the target pace;
3. Each training session should not be too long, controlled between 40 minutes and 2 hours;
4. Rest well in the three days before the race, avoiding excessive fatigue.
Finally, remember to include cross-training (upper and lower limbs, core strength training) in your weekly routine to comprehensively improve running ability. Today, Bunny Ears did not provide a specific training plan like those found online because those generic plans are not suitable for every running enthusiast. Bunny Ears believes that if you are a running enthusiast who truly loves running and wants to improve your ability and showcase your personal charm in races, the best teacher is not the internet, not a broadcaster, not Baidu, not any running forum, but yourself.
Based on the training points analyzed by Jelly Bunny Ears, create a suitable training plan for yourself! After all, most of us are amateur runners with our own families and lives.
Author @Jelly Bunny Ears
Editor @Codoon Live
Images from the internet, please inform us if there is any infringement, and we will delete them.