In a number of other posts I have read peoples requests for advice about increasing or improving their training. Much good advice is offered and some say time trialing and track sessions. That is not everybodys cup of tea and some people find it difficult to get to a track or to a club time trial. I can only use examples of Durban but if you transplant the method to your area, the simple things work. My group ran a simple 10 km route which was out and back along Essenwood road. Along the flat section we marked two telephone poles, then missed two and then marked two and then did the same for a third section. That gave us out and back 6 fartlek sections. If you run almost as fast as you can on those sessions you are effectively running windsprints. We did that twice a week with a break of two days. There is a wicked hill in Durban North called Buttery Road which starts on Riverside and is 1km to the top. We ran that once a week as part of a 10km route. In Morningside there is a convenient gradient of 1km which is on Lambert Road and runs between Florida and Windermere and we ran that as part of a 12km run. It was a down section of a run once a week which we ran hard. If logged properly i.e. take splits on your watch, you can track the rate of increase of fitness along with your pulse at rest. . Running sessions like that are good fun and if you log the times your fitness will be easy to follow in your logbook. These little things may not seem important but for some if you hate time trial and track work, staying on your well known routes and mixing up some variations can be fun.
Posted on: Mon, 19 Jan 2015 11:13:10 +0000
Trending Topics
Recently Viewed Topics
© 2015