Glossary of Training Programme Terminology
Advice/Glossary of Terminology
You will, I expect find the way the programmes are written a little difficult to understand particularly when you start doing interval work. So here is a brief explanation:
5 mins. Jog 6 x 5 mins quick pace with 2 mins. Jog between each 5 mins. Jog.
This can be explained as follows: 5 minutes jogging to warm up the muscles (after you have done some stretching) this is then followed by 5 minutes at a quick pace (or whatever pace is stated in the programme) you then jog or walk for 2 minutes while you recover. This is then followed by 5 minutes at a quick pace again then 2 minutes walk / jog recovery. This is repeated as written in the programme. Finally when you have finished all 6 intervals you jog (or warm down) for 5 mins then finish off with some stretching.
It is important that you do at least 10 minutes of stretching before and after each training session.
Before you do any of the faster sessions it is vital that your muscles are properly warmed up. Hence 5 or 10 minutes jog before and after a speed session.
Easy/jog: When the schedule says “run,” that suggests that you run at an easy pace. How fast is easy? You need to define your own comfort level. Don’t worry about how fast you run; just cover the distance suggested–or approximately the distance. Ideally, you should be able to run at a pace that allows you to converse with a training partner without getting too much out of breath.
Medium pace: For some runs, it is important that you run “fast.” How fast is “fast?” Again, that depends on your comfort level. Go somewhat faster than you would on a “run” day. If you are doing this workout right, you probably do not want to converse with your training partner, assuming you have one. It’s okay now to get out of breath.
Fast pace: For some runs, it is important that you run “fast.” How fast is “fast?” Again, that depends on your comfort level. Go somewhat faster than you would on a “run” day. If you are doing this workout right, you probably do not want to converse with your training partner, assuming you have one. It’s okay now to get out of breath.
Fartlek: This is Swedish for “speedplay” and is a great introduction to the more formal interval and speed sessions. With Fartlek you run fast over a variety of distances in one session. These fast intervals can vary from 30 seconds to 2-3 minutes and are done as and when you feel ready. It can be great fun if you have a training partner.
Tempo: This is a continuous run with an easy beginning, a build-up in the middle to near 10-K race pace (or slightly slower than your pace in a 5-K), then ease back and slow down toward the end. A typical Tempo Run would begin with 5-10 minutes easy running, build to 10-15 minutes at 10-K pace, then 5-10 minutes cooling down. You can’t figure out your pace on a watch doing this workout; you need to listen to your body. Tempo Runs are very useful for developing anaerobic threshold.
Hill run: Hill running sessions are great for building strength and endurance but should not be undertaken until you have a good foundation of training as these do put a great deal of stress on the Achilles tendon, calf muscle, quadriceps and lower back. The format is very similar to interval training in that you have a set distance (length of hill) to run over a set number of repeats. The gradient of the hill can vary but for distance runners is usually between 1:6 and 1:10
Intervals: To improve your speed, train at a pace somewhat faster than your race pace for the 5-K, about the pace you would run in a 1500 meter or mile race. Run 400 meters hard, then recover by jogging and/or walking 400 meters. A second variation is to run 200 meter repeats at 800 race pace with 200 jogging between. Before starting this workout, warm-up by jogging a mile or two, stretching, and doing a few sprints of 100 meters. Cool down afterwards with a short jog. This is usually performed on an athletics track.
Warm up and Cool down: these two elements are absolutely vital if you want to avoid injury! If your training sessions includes any speed work or hard running at all then it is important that you walk/jog slowly to begin with thus ensuring your muscles are warm and ready for hard work. At the end of a session it is just important to repeat this process thus ensuring that your muscles cool down slowly — this should alleviate any soreness that may occur after a particularly hard session. This element should be entered as type ‘Easy’ on your training log.
Stretch & Strengthen: An important addendum to any training program is stretching. Don’t overlook it–particularly on days when you plan to run fast. Strength training is important too: push-ups, pull-ups, use of free weights or working out with various machines at a Health Club. Runners generally benefit if they combine light weights with a high number of repetitions, rather than pumping very heavy iron.
Rest: You can’t train hard unless you are well-rested. Training schedules do vary but they will include day(s) of rest.Taper your training so you can be ready for a peak performance on the weekend.
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Filed Under: Training Programmes
