How to Train to Become a Top Distance Runner ??
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How to train to become IJQ] © by IAAF a top distance runner 11:4:37-44, 1996 by Lasse Mikkelsson « ^ Potential distance runners will never 1 Introduction succeed if they do not possess the inner motiva The Finns have always loved the success of tion to undertake really hard training. Severe their long-distance runners, whose great perfor environmental conditions should be no draw mances are based on perseverance ot body and back; they should help distance runners to mind and on intensive training. acguire the mental and physical toughness required to ignore the 'pain' of extreme fatigue. In this presentation I shall concentrate on the principles of training which, in my opinion, lead Wilh this as his basic thesis, the author to success within a reasonable range of time, describes the Finnish method of training for the provided that the runner has the drive to train distance races, in terms of the following: and fulfil his/her potential. If a runner lacks the • fhe development of basic endurance, desire lo get to the top, every attempt is just a • the development of speed endurance, waste of time. • the development of tnaximum endurance, • the development of anaerobic endurance. 2 Developing basic endurance • the development of speed. Within these headings a detailed description is A runner needs basic endurance to be able to given of model programmes, yearly, monthly, train and enjoy running. If a runner is loo weak, weekly and dally. he will not be able to appreciate the pleasure to ?? be found in the natural surroundings in Finland, and, later, perhaps all over the world. Exposing the body to steady and long-term This contribution was originally presented as a lecture, stress strengthens the heart and improves the (jiven al thc I! International Coaches' Symposium of the circulation, by creating new peripheral capillaries. Track and Cross-Country Running Team of the German This can happen, to its optimal extent, only after athletics federation (DLV) in co-operation with the Mainz many years of training. That is why it is impor DLV-Coaches' School in Berlin, 1-2 November 1996. tant for a young athlete to run in the woods, on the roads, in snow, on all types of country, on the track - in fact, everywhere where running is pos sible. To develop basic endurance, one must strive to reach the summit of one's potential. Without strict self-discipline and continuous training it is impossible to gain any significant development. In the early stages, a runner has lo get used to running daily and then, later on, twice a day. In the future it will be possible for a runner lo train even three times a day, so long as rest, nutrition, massage and other modes of rehabilitation are at their optimum. Our runners train, first of all, over distances of Lasse Mikkelsson is a physical education teacher five kilometres, later 10 kilometres and finally 30 and national long distance coach of the Finnish kilometres, running easily, without feeling exces Athletics Federation. He is the personal coach to sive fatigue. You can avoid excessive fatigue, if the "white Kenyan" Annemari Sandell. who won you do an adequate amount of running each day, the junior world cross title in 1995. ond to the week, month, year and during your whole run marathon runner Rita iemettinen. ning career. lAAf quarterly New Studies in Athletics • no. 4/1996 37 Hear träte 250 -1 a» - 150 - A VK^/^/^^ WAA/'\fV^*^-'V^^^ 100 - The upper dotted line indicates the anaerobic, the one below the aerobic threshold. 60 - ° 1 1 [ 1 1 1 1 1 OlrOOflO mrMBO 02 00 00 00 00 00 00:30:00 Load duration Figure 1: Heart rate during basic endurance training Heart rate 250 n The upper dotted line indicates the anaerobic, the one below the aerobic threshold. 0^.30:00 00 40.» Load duration Figure 2: Heart rate during speed endurance training 38 New Sludies in Athletics • no. 4/1996 IAAF quarterly Heart-rate will vary according to the runner's rance training mileage a year is more important fitness and the racing speciality. The usual rate, than the number of speed endurance runs. in basic endurance training, is 130-150 beats per Adult distance runners should do about 500- minute [Figure /). The running speed may vary 1000 kilometres speed endurance running a year. from the beginner's 6 minutes per kilometre to about 10% of their total mileage, depending on the top runner's 3:30 minutes per kilometre. the runner's level of performance and racing If a runner develops his mileage according to event. Table 1. he can be sure that his basic endurance Speed endurance training is best carried out is sufficient. Women's mileages should be about over the same course, in order to facilitate the 10% lower than indicated in the table. monitoring of the runner's development. It should start with runs at a moderate speed in the autumn and then with a gradual increase of 3 Developing speed endurance speed in the winier and spring. As the runner's A good foundation of basic endurance makes fiiness improves, running speed increases but the il easy lo start working on speed endurance. In heart rate remains the same as before or even speed endurance work the heart rate will in lower. crease to 40-20 beats below maximum. This will Weather and other conditions should always entail the production of some lactate which, be taken into consideration. When it takes place however, is easily eliminated by the muscles, liver over a really hilly terrain, speed endurance run and heart. ning becomes anaerobic training, but this is not The heart rate generally varies from 150 to 170 dangerous. That's what running fast is all about. in adulls and from 160 to 180 in young runners If the average running time per kilometre does {Figure 2). In other words, speed endurance train not get faster, little by little, it musl be presumed ing is carried out at about 85-90% of maximum that the intensity of the recovery runs is too heart rate. high. However, there are large individual differences. The basic training season should include two The recommended distances for speed endurance speed endurance runs a week. In the pre-compe training vary from 3-5km for young runners to tition season one run is enough. It is the coach's 20km for marathon runners; these may be run as duty to go and see what his charges look like, as fast, conlinuous even pace runs or as fast runs they run on the paths and roads. with speed variations, such as one kilometre hard Table 4 records the monthly development of followed by one kilometre at an easy pace, and speed endurance running, with a training dis so on. tance of from five to fifteen kilomeires. Another Young or novice runners will run at a fairly way to develop speed endurance is to run with a easy pace, whereas the best Finnish distance run heart rate of 85-90% of the maximum. ners may run at a speed as fast as 3:00-3:10 min During the period of May to July, the runners utes per kilometre (men) and 3:20-3:30 minutes should mainiain the level of their speed endurance per kilometre (women). If basic endurance is good, developed in the winter. the best men and women runners can maintain a pace at the upper limit of their maximum speed endurance for about 20 kilometres and they can 4 Developing maximum endurance run a marathon at about ten seconds per kilome When training for maximum endurance, the tre slower speed. However, the total speed endu runs should be carried out at 3000 to 10,000 Table 1: Recommended mileages per year for a top runner 14 years 15 years 16 years 17 years 18 years 19 years 20-22 years 22-35 years 800m 1000 1250 1500 1750 2000 2250 2500 2800 1500m 1200 1500 1800 2100 2400 2700 3100 3500 SOOOm 1200 1600 2000 2400 2800 3200 3700 4-5000 Table 2: Runs per week 14 years 15 years 16 years 17 years 18 years 19 years 20-22 years 22-35 years 5-6 6-7 7-8 8 9 9-10 10-11 11-14 13-17 Table 3: Participating In sports other than running [hours per week] 14 years 15 years 16 years 17 years IS years 19 years 20-22 years 22-35 years 8 7 6 5 4 3 2 2 IAAF quarierly New Studies in Athlelics • no. 4/1996 39 Table 4: The monthly development ot speed endurance [min/km] November December January February March April Men 3:35 3:30 3:25 3:20 3:15 3:10 Junior men 3:55 3:50 3:45 3:40 3:35 3:30 Women 4:10 4:05 4;00 3:55 3:50 3:45 Junior women 4:25 4:20 4:15 4-10 405 4:00 Table 5: Development of maximum oxygen uptake by using 1000 metres repetitions January February March April May June July Men 2.58 2.55 2.52 2.49 2.46 2,43 2.40 Junior man 3.08 3.05 3.02 2.59 2.56 2.53 2.50 Women 3.23 3.20 3.17 3.14 3.11 3.08 3.05 Junior women 3.38 3.35 3.32 3.29 3.26 3.23 3.20 metres racing pace or they should take place over at its maximum.