Home' Air Force News : March 3rd 2011 Contents If you're leaving the ADF or you've been separated for some time,
touchbase is a handy online resource to help you and your family.
Out of the Service,
but still in touch.
March 3, 2011
CLOCK WATCHING: Focusing training sessions on speed and intensity can
help improve run times.
Photo: CPL Aaron Curran
IF YOUR run time isn't what it used to
be there are some steps you can take to
increase your pace and improve your
The two most common symptoms
when diagnosing slow run times are:
You run out of puff -- start well, slow
down, then walk.
Just can't run faster, but could keep on
Run out of puff
If you do not have the aerobic fitness
to maintain a given pace, your body must
start working anaerobically. Although
good for short, high-intensity events, this
system becomes inefficient very quickly.
Solution: There are several training
methods, but here we'll cover the two
most common -- continuous running and
The most common form of continu-
ous running training is long slow distance
(LSD) -- running continuously at a steady
pace (which may mean reducing your run
speed). LSD is the keystone method for
developing base aerobic fitness and pre-
paring the body for more arduous training.
Run session example:
Run continuously for 10 minutes,
building up to 20 minutes through sev-
Fartlek training, which is Swedish for
speed play, involves changing speed and
distance with the option to make slow or
fast distances and times longer or shorter
during the session. Fartlek training is a
progression from LSD and can increase
your run speed.
Run session examples:
400m slow pace, 100m medium, 50m
Three minutes slow pace, one minute
medium pace, 30 seconds fast pace,
Just can't run faster
The potential cause of this scenario is a
lack of leg speed, often due to always run-
ning at a given pace.
This in turn develops a motor pattern for
running, which is consistent and efficient,
but currently too slow.
Solution: The most effective means of
increasing leg speed is to practice running
at faster speeds. Interval training is one of
the best options in this scenario. Interval
training mixes periods of fast running over
short distances with standing recovery.
Interval training is intense and should only
be completed once every one or two weeks,
when free from injury and with a solid LSD
and Fartlek base. See a PTI for more guid-
ance for your specific needs.
Run session example:
Four 400m intervals. Build up to six or
add some 200m intervals over several
training sessions. 1:2 ratio where stand-
ing recovery time is twice as long as
your run time. Target run time for the
400m is 10 seconds faster than your
last 2.4km time divided by six.
Progression and maintenance
To develop the conditioning to run
faster takes time, so several weeks of
continuous running should be performed
before introducing Fartlek, which again
requires several weeks of adaptation
before advancing to interval training.
Seek PTI guidance to mold these solu-
tions to your ability.
If you're taking longer to complete the 2.4km run after returning from a holiday,
or if you just want to do it faster, LT Rob Orr may have the answer.
Links Archive February 17th 2010 March 17th 2011 Navigation Previous Page Next Page