Maison-Mistre

Who wants to run faster in the competition, must also in the training regularly the pace vary. The increase runs are particularly effective and gentle to the musculoskeletal system.

The short sprints represent no problem even for beginners, because the burden is relatively short.
Runs of increase in make you faster.
While sprinting automatically adjusts itself a better knee lift and a stronger impression. Both promotes an optimal running style.
Runs of increase in to improve your running economy.
Instructions for runs of increase in

First you warm up at least 10 minutes your muscles loose running.
Choose a possible level range. If you find one, which has a very slight gradient, it is still gentle.
Over a distance of about 80 to 120 metres, you linear (evenly) increase your speed by the slow jog to the fast sprint. While you take care to keep you can technically still clean running very fast final section.
After the increase, you loose more trabst about 1 to 2 minutes and hanging the next increase. Start with 4-5 runs of increase in. In addition, if you have tolerated it well, you can attach one in the next week.
Run out after the increase runs at least 10 minutes loosely.



Before the race

If you warm up for a quick match, so are a few improvement runs after ten-minute loose ideal, to bring the musculoskeletal system and your cardiovascular system in swing. You should have completed at least 10 to 15 minutes before the start the three or four runs of increase in.

With an aerobic workout (see enough oxygen), you train your cardio vascular system, to supply enough oxygen to the muscles (the transport system). With the endurance of the pace you train your body to use oxygen in metabolism (the muscle cell) efficiently.

Good basic training important

Before committing yourself to a speed endurance, have to run you necessarily an hour at slow pace and should regularly attend training sessions per week 3 to 4. Only with a good training base, bring an increase in performance-intensive units and make sense! Before not enough oxygen can be transported to your muscles, it is also not useful to train better processing of oxygen.

The speed endurance run about in the "Marathon pace". It is a very effective measure of training, in order to train the specific aerobic endurance. This form of training consists of a run at a constant speed over several minutes. No matter whether you want to or not to run a marathon: runs in the marathon pace are a useful training for 5- and 10-km runners, if lack of endurance. It is also good for an intensive unit over the winter, or between the main races. » FlexRun - stay fit between the stages of the competition

Determination of the proper tempo

To do this you need to first determine your realistic Marathon pace. You can use a simple calculation from your 5 km or 10 km race time calculate your Marathon pace:

5 km race time in s with 0.2317 multiply = time per km in the marathon pace.
10 km race time in s with 0.1114 multiply = time per km in the marathon pace.
Half marathon race time in s with 0.0504 multiply = time per km in the marathon pace.
Example:

5 km race time: 21 min s = 1260 (21 min x 60) / 1260s x 0.2317 = 292s = 4:52 min/km

You can have it easier, if you your 5 or 10 km time have already ever measured: Runtime computer. There you can enter your time for 5 or 10 km and extrapolate to 26.2 miles.

If you want to set the pace with heart rate monitor, you get your maximum heart rate and 85 to 87% of which, or simply used the pulse calculator for competitions.

Attention - intensive unit!

This type of training is an intensive training. You have to you as a beginner in any case at this pace feeling your way slowly and complete first only short units. You should increase slowly the length of speed endurance per week (max. 10%) and with 3 km start. 10 up 15-minute run-in and run-out goes without saying.

You can complete the speed training as a single run over 10 to 50 minutes or as multiple small shorter runs from for example 5 to 10 minutes. The latter version is similar to an interval. Half marathon goals TDL suitable for 10-16 km length of 8-12 km, Marathon goals. Only well-trained athletes completing more than one intensive unit per week.

More power through tempo runs

Longer in higher movement speed of your steps. As a result your hip Flexors, your hip Extensors, and your glutes are trained specifically and you can benefit from it during long runs.

The muscles get their energy primarily from the breakdown of carbohydrates. For this "burning" (or: "metabolism") oxygen is used if possible. There is enough oxygen, this happens under aerobic conditions. Increase movement speed, the oxygen is scarce, and the cells are forced to reduce carbs without oxygen. This is called anaerobic (without oxygen). Lactic acid, lactate also arises in such conditions as a breakdown product called, which must be reduced in various institutions - mainly in the liver. More lactate than can be reduced, resulting in a greatly increased intensity are your muscles "through" and the body forces you to a significant reduction in the intensity of your load.

Where is the "threshold"?


You are running at your anaerobic threshold (at the), when Laktatbildung based bone formation and bone resorption around the scale. You can maintain such an intensity just about an hour long. A 10-km run läuftst you so easily or clearly about your personal to, depending on what time you for this need. Depending on the level of performance, the anaerobic threshold is set at about 90 to 94% of your maximum heart rate. Targeted training increases the value.

Training sessions at the anaerobic threshold "Buffer substances" are formed, which could from Huff the lactate falling at high Belastungsintensitäten and allow a greater acidification, go down as the untrained. As a result, a higher tempo can be endured longer.

Good foundation important

A workout at the anaerobic threshold is only useful if you have trained your basic endurance on low pulse level long time. If you train too early with intensive units, you inevitably do break your "form".

Workouts are very effective, but also very stressful for the body at the anaerobic threshold. Therefore, such units only in the preparation of the competition should be completed. The next day, you should not intense exercise, but incorporate a maximum a regenerative, loose unit (super compensation). Runners who train for years can expect of course more himself.

Many runners disregard the important rule: not the exercise makes you faster, but the break in between. For this reason, I recommend you first read through the theme of regeneration.

Long threshold training make sense. Usually you completed an such speed endurance runs about 20 to 30 minutes or interval training with the appropriate intensity.

The anaerobic threshold area

The anaerobic threshold range is approximately 88 to 94% of your maximum heart rate. Sports medicine performance tests, you can set this threshold area relatively precisely.

Without performance test, you can determine the approximate personal threshold pace with a 10 km run. In the table you can see your approximate to the tempo with results of competition or test run results. You want a personalised table, so go to the speed table.

Calculation of intervals

If you want to know how quickly, you should complete a stretch of 200 or 400 m in your threshold pace, you can calculate this as:

Formula:
3.6 x (multiplied) distance in meters: (divided by) the speed (in km/h) = time in seconds

Invoice sample at a threshold pace of 12.7 km/h and 400 m - track interval: 3.6 x 400 m / 12.7 km/h = 113 s = 1 min 53 sec for 400 m

Interval training is called a systematic exchange between stress and recovery phases. Claimed systems can not adapt to the initial conditions. Your body must adapt to the requirement of periodic change of pace constantly, and partially already suffers from oxygen emergency. This triggers a stress situation, your body tries to optimize its metabolism in all areas and learn to adapt quickly to an increased pace to recover quickly and to reduce the lactate in the blood-rich.

What does interval training?

With this type of training, you can develop your lactic capacity and hardness of tempo, which are necessary for distances up to 10 km. But for a half marathon training with some ambitions, interval training brings the necessary speed. Such "hard" units should according to a sound basic training but complete and also generally only economical insert. Interval training should comprise only about 10 to 15% in the overall training effort. You sufficiently warm up before an interval and then to walk, of course.

Before but committing yourself to this intensive training type, you will need to run necessarily an hour at slow pace. Only with a good training base, intensive units bring an optimal and long-lasting performance. First, the transport of oxygen to the muscles must be ensured, then the improvements in the muscle cell can be done with intensive units. Everything else will bring only short-term success.

Interval training is generally divided into two sub-groups:

extensive interval training

The pauses between the stresses of an extensive interval training are relatively short, why to slower chosen movement speed as opposed to intense interval training to help. The speed is slightly faster than the target race pace during the load. In contrast to the intense interval training, you run the extensive interval training below the anaerobic threshold. The goal is to increase your aerobic power and capacity. The pulse rate to 120-140 beats to fall within local or walking breaks between the loads before a further burden.

The extensive interval training is more important for hobby skiers.

Example: 10 x 300 m with each 1 min trot break

Intense interval training

The breaks between the loads are longer and the shorter load phases you run anaerobically. You increase the anaerobic capacity of your body. The recovery pulse in the trot intervals should fall below 120 beats.

The intense interval training is reserved for ambitious runners and runners.

Example: 10 times 400 m with min per 2-3 trotting intermission.

This form of training in their country of origin in Sweden  which freely translates as "Game with running speed" means. It was developed by the Swedish national coach Gustaf Holmér.


This form of training is actually a quiet up medium-sized continuous operation in which you completed in between short distances at a higher pace. A driving game is not planned, but is geared to feel stress and to the profile of the route. Control of the heart rate is not necessary. You're running the ride game depending on your mood.

You're running uphill almost at the maximum rate, if you want to. Then a section with relaxed intensity follows again and so on. At the end of the ride game unit you should under no circumstances can be exhausted, but attach a unit. For this reason, you are initially not more than one hour on the road.

For the length of the fast sections, it is recommended to choose topographic targets: the next Hill to the junction, the next tree, etc.

Make sure that you loose on the first and the last 10 minutes, or walk out. The entire unit (incl. per 10 min power and run-out) depending on the proficiency level is 40 to 80 min.

What training effects will reach you with the driving game?

With the driving game you train especially the aerobic based range, so the ability to run as long as possible without oxygen debt at a high rate. Your body learns to respond to the changing pace and to adapt. You choose the breaks (loose running) so that you can run the quick "intervals" technically clean.

When and how does the drive match you?

When planning training sessions per week 3 or 4, you can do a ride game during a session. But remember that a driving game is an intense workout and it accordingly makes sense in your training week build.

Before but committing yourself to this intensive training type, you will need to run necessarily an hour at slow pace. Only with a good training base, intensive units bring a long-lasting, optimum performance improvement! Before not enough oxygen can be transported to your muscles, it is also not useful to train better processing of oxygen in the muscles. This would lead only to a short-term training success.

The pyramid training is a special type of interval training, which extensively (rather long sections at a brisk pace) or intensive (short distances with very fast tempo) can be run. The load intervals be increased this "stair-shaped" and then collapsed.

Always a busy break, which is based on the intensity of the load shares follows between the loads.

Like all intensive workouts, you have to walk yourself well warm before the pyramid training. You're running so fast that you could attach just an interval at the end of the intense parts. During intense exertion, you need to concentrate on a perfect running technique. If you can run no more "clean", you're too fast.

Examples of extensive pyramid workouts

15 min easy run-in, 1'-2'--' 3 4'-5'-4'--' 3 2'-1' fast, between 2-3 ' trot pause, at least 10-20 minutes casual cool-down. The running pace you choose in terms of your 10-km competition tempo in a pulse range of 88-90% of your MHR. But you can't run the intervals with the heart rate monitor, as the values increase only delayed. Well, you've chosen the pace, if you can complete the last interval run technically clean but emotionally no longer in there would have been a further interval.

You can also create the intervals: 2'-4'-6'-4 '-2', 3' - 6'-9'-6'-3', etc.

Examples of intensive pyramids workouts

15 min easy run, 200 m - 400 m - 600 m - 800 m - 600 m - 400 m - 200 m very quickly with each 200 to 300 m trot pause, at least 10 to 20 minutes loosely cool-down. The intervals you're running very quickly, but as evenly as possible. This means that you should select the pace, which will allow you to run such as the 800 m equally quickly. You can choose the speed of 200 m intervals much faster.

So you lose valuable time before your workout with the calculator, there is here a tool to calculate the running tempos and the 200 and 400-meter times. Ideal for a track workout!

Intensive training sessions greatly burdening your circulation and your tendons, ligaments, joints, muscles. After a certain age, it makes sense to check out before at a doctor's Office. Only trained and healthy people should dare do intense workouts.

There are a whole series of intensive training sessions:

Interval training

Interval training run in series. For example: 6 x 200 m, 4 x 800 m, 5 x 2000 m interval means "pause". The circuit will be charged, then he gets time to recover for the part. This is followed by the next interval. Interval training are carried out mostly in competition preparation.

Speed endurance

Same as intensive interval training. The difference in the length of the intervals and associated lower running speed. Example: 5 minutes fast, 2-minute trot pause, 5 minutes fast etc. Extensive intervals be integrated already in the design stage of the year plan. » More...

Runs of increase in

A short stretch continuously increases the speed from slow to very fast movement speed. It is important that you're running but you still "clean". Then you trabst off a piece and a renewed run of increase in hanging. Series of 3 increase runs up to 6 or more can be planned in preparation for competition. It is also useful to complete an LDL in between with a few increase runs to break out of the slow "rut". » More...


This training will improve your specific aerobic endurance. At a constant speed in the about possible (possibly fictional) Marathon pace you walk 20 to 50 minutes. » More...

Threshold training

This training improves the movement speed with good endurance base. Run something faster than the speed endurance. As the belt speed in a range of moves, which easily under or on the aerobic / anaerobic threshold lies, is called it threshold training. » More...


Mountain running training - training on the mountain

A training on a slope improves your running, your strength and your endurance. You need to not just beat a four-Thousander: already a little slope is ideal for mountain running intervals. » More...

Crescendolauf

The German skiing pioneer Dr. Ernst van Aaken invented this exercise. After warming up tempo of sections is increased again and again until you reach the desired competition speed. » More...

Pyramid training

Intensive or extensive interval training can be run with a pyramid. The intervals are smaller at the top and increase the selected maximum, just pyramid-shaped, up to, to get shorter again with the same steps. A consistent trot pause is selected between the intervals.

Example: 200 m - 400 m - 600 m - 800 m - 600 m - 400 m - 200 m