Intermediate Running program 2013

IRG 2013
WEEK 1 28 JAN WEEK 2 4 FEB WEEK 3 11 FEB WEEK 4 18 FEB WEEK 5 25 FEB WEEK 6 4 MAR WEEK 7 11 MAR WEEK 8 18 MAR

MON
REST

TUE
REST

WED
45 min easy run

THU
REST

FRI
40 min run incl. 4 x 30 sec strides*/90 sec recovery 45 min run incl. 6 x 30 sec strides*/90 sec recovery 45 min run incl. 8 x 30 sec strides*/90 sec recovery 45 min run incl. 10 x 30 sec strides*/90 sec recovery 45 min run incl. 6 x 60 sec strides*/90 sec recovery 45 min run incl. 8 x 60 sec strides*/90 sec recovery 45 min run incl. 8 x 60 sec strides*/60 sec recovery 45 min run incl. 10 x 60 sec strides*/60 sec recovery

SAT
REST

SUN
50 min run

REST

REST

45 min run incl. 4 x 2 min hill work*/3 min recovery 45 min run incl. 5 x 3 min hill work*/3 min recovery 50 min run incl. 6 x 3 min hill work*/3 min recovery 50 min run incl. 6 x 4 min hill work*/2 min recovery 55 min run incl 5 x 5 min hill work*/2 min recovery 55 min run incl. 7 x 5 min hill work*/2 min recovery 55 min run incl. 6 x 3 min hill work*/60 sec recovery

REST

REST

55 min run

REST

REST

REST

REST

60 min run

REST

REST

REST

REST

65 min run incl. 10 min tempo* run 70 min run

REST

REST

REST

REST

REST

REST

REST

REST

75 min run

REST

REST

REST

REST

80 min run

REST

REST

REST

REST

90 min run incl. 10 min tempo* run (SRG 5km run) 100 min run

WEEK 9 25 MAR WEEK 10 1 APR WEEK 11 8 APR WEEK 12 15 APR

REST

REST

55 min run incl. 8 x 3 min hill work*/60 sec recovery 55 min run incl. 10 x 3 min hill work*/60 sec recovery 55 min run incl. 10 x 4 min hill work*/60 sec recovery 50 min run incl. 3 x 4 min hill work*/3 min recovery

REST

45 min run incl. 12 x 90 sec strides*/60 sec recovery 45 min run incl. 10 x 90 sec strides*/45 sec recovery 50 min run incl. 12 x 90 sec strides*/ 45 sec recovery 40 min run incl. 6 x 30 sec strides*/90 sec recovery

REST

REST

REST

REST

REST

110 min run

REST

REST

REST

REST

90 min run

REST

REST

REST

CARB LOAD night (TBC)

21 APRIL 2013 15KM CHALLENGE RUN RACE DAY

Intermediate Running program 2013 Intermediate Running Training Program notes:

*Hill work focus on maintaining a steady pace up a hill for a set time or distance. Hill work has a strengthening effect as well as boosting the runners power over longer running distances. Jog to recover, and then repeat. *Strides accelerate over a set time or distance concentrating on form and length of stride aiming to reach maximum speed at the end of the distance. Jog to recover, and then repeat. *Tempo runs should be at a consistent pace no slowing down or speeding up the pace should equate to your 15km race pace.

Challenge Run weekend:

Registrations o Online registrations are $25.00. Please go to www.gisbornerotary.org.au to register o On the day registrations are available at $35.00 o All runners must collect their bibs at the Steam Park in New Gisborne and catch a bus to starting line. CARB LOAD night o This year we are looking at organising a carb-loading night on Saturday 20 April 2013. Stay tuned for details. Contacts If you have any questions or feedback about the CHALLENGE run use the following: o macedonrangeschallenge@gmail.com o Lisa Cole (Macedon Ranges Running Club) 0423-022-332 o Kevin Mortimer (Rotary Club of Gisborne) 0423-731-297 o Post in the Macedon Ranges Challenge Run Facebook page

Heart Rate Monitoring:

Not to exceed Maximum Heart Rate: Men 220 age = maximum heart rate Women 227 age = maximum heart rate (eg 35 years = 192bpm max) During and after run test heart rate: finger on pulse for 15 sec x 4 = HR beats per minute (bpm) Source: Adopted from The Beginning Runners Handbook by Ian Macneill
Zone What it does % of Heart Rate Reserve (Karvonen) Eg on 35 year old female

Long, slow runs, easy or recovery runs

Training in this zone improves the ability of your heart to pump blood and improve the muscles' ability to utilize oxygen. The body becomes more efficient at feeding the working muscles, and learns to metabolise fat as a source of fuel. Most effective for overall cardiovascular fitness. Increases your cardio-respiratory capacity: that is, the your ability to transport oxygenated blood to the muscle cells and carbon dioxide away from the cells. Also effective for increasing overall muscle strength. The point at which the body cannot remove lactic acid as quickly as it is produced is called the lactate threshold or anaerobic threshold. It generally occurs at about 80-88% of the Heart Rate Reserve. Training in this zone helps to increase the lactate threshold, which improves performance. Training in this zone is hard: your muscles are tired, your breathing is heavy. You should only train in this zone if you re very fit, and only for very short periods of time. Lactic acid develops quickly as you are operating in oxygen debt to the muscles The value of training in this zone is you can increase your fast twitch muscle fibers which increase speed.

60-70%

115 - 134

Aerobic zone or "target heart rate zone"

70-80% 134 - 154

Anaerobic zone

80-90%

154 - 173

VO2 max "Red line zone"

90-100%

173 - 192

Intermediate Running program 2013

Should I see a doctor first?

See your doctor if any of these apply to you: Your doctor said you have a heart condition and recommended only medically supervised physical activity. During or right after you exercise, you frequently experience pains or pressure in the left or midchest area, left neck, shoulder or arm. You have developed chest pain within the last month. You tend to lose consciousness or fall over due to dizziness. You feel extremely breathless after mild exertion. Your doctor recommended you take medicine for your blood pressure or a heart condition. Your doctor said you have bone or joint problems that could be made worse by the proposed physical activity. You have a medical condition or other physical reason not mentioned here which might need special attention in an exercise programme (for example, insulin-dependent diabetes). You are middle-aged or older, have not been physically active, and plan a relatively vigorous exercise program.