Strides now part of training programme
Welcome to week 4 of the 16-week programme for the Cape Egmont Half Marathon, writes Mark Turner, from World Multisport
Ihope your training is going well, and you have established a good routine. By this stage of the programme your body will have adapted to the training you have completed.
As a result, your muscular endurance will have improved and your body’s ability to transport oxygenated blood to your working muscles will be greater.
Through consistent training and proper recovery you should have an increased feeling of fitness and strength.
Hopefully, you will be sleeping better, have more energy and be enjoying the programme.
Psychologically, there are also benefits that come with improved physical fitness.
When you perform physical training sessions such as running it releases feel good chemicals in your brain called endorphins.
That is why exercise is used to help treat mental illness conditions such as depression.
This week we have added in strides into the programme.
These are short runs done over 60-80m at about 80-85 per cent of your top speed with a walk back recovery in between.
Strides help to improve your running efficiency and allow you to practise running fast with good technique.
Do the strides at the end of your run.
If you would like to learn more about running with good technique, we are offering group run sessions on a Sunday morning from 8am to help you prepare for the race.
All abilities are welcome, and we’ll even buy you a coffee
afterwards. Go to our website https://worldmultisport.com/ taranaki/triathlon-training for details.
Beginner
Monday: Rest; Tuesday: Easy 35 min with 30 sec walk every 5 min; Wednesday: Rest; Thursday: Easy 35 min with 30 sec walk every 5 min; Friday: Rest; Saturday: Cross-training 30 mins; Sunday: Easy 35 min with
30 sec walk every 5 min and 4-6 x
60-80m strides.
Intermediate
Monday: Rest; Tuesday: 15 mins easy then 8 x 90 sec hard with 90 sec jog in between and easy 10 min to finish; Wednesday 45 mins easy and 5-7 x 60-80m strides; Thursday: 30 mins easy; Friday: Rest; Saturday: crosstraining 30 mins; Sunday: 55 mins easy and 5-7 x 60-80m strides.
Advanced
Monday: Cross-training 30 mins; Tuesday: 15 mins easy then 5 x 3 min hard with 2 min easy jog in between and easy 10 min to finish; Wednesday: 50 mins easy and 8-10 x 60-80m strides; Thursday: 35 mins easy; Friday: Rest; Saturday: 45 mins easy; Sunday: 65 min easy and 8-10 x 60-80m strides.