Tuesday, 24 January 2006

Sample Training #3 - Specific Endurance

Posted by speedygeoff on Tuesday, January 24, 2006 with 1 comment
#3 Specific Endurance
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If you want to know what is the best training to improve speed in middle distance races, this is it! It is not sprint work - it is "endurance" training specific to the event you are targeting.
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Specific for a 3k, 5k, even 10k race would be kilometre intervals on the track, for example. We sometimes run 3 x 1km intervals with a handicap start (so that runners finish together), and a not-all-that-slow jog recovery, restarting on every 9 minutes. The kilometres are run "as fast as possible". This session is excellent preparation for 3000m racing, and up, as it helps develop a focus on one kilometre at a time. It also helps the runner calculate the best even pace to target for in the 3000m race.
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Specific for an 800m race would, for example, be 4 x 200 with very short recoveries at the desired race pace; another session would be a 600m time trial at that pace then running off the track and completing the projected time.
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Aquathlon results
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Some Team Moore members competed in last Thursday's aquathlon events
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2006 Aquathlon Series Race 1
Black Mountain Peninsula
Thursday, 19 January 2006

Short - 300m swim / 2.5km run
Place Name Cat Overall Pl Swim CP Pl Run CP Pl
5 Roger Pilkington M45-49 1 15:42 5 5:35 1 29 10:07 1 2
39 Ruth Baussmann F55-59 2 20:35 39 6:57 2 50 13:38 2 34

Long - 600m swim / 5km run
Place Name Cat CP Overall Pl Swim CP Pl Run CP Pl
40 Bob Harlow M55-59 1 33:28 40 13:25 3 74 20:03 1 16
71 Aki & Flashduck Team 1 39:16 71 16:17 1 84 22:59 1 48
77 Caroline Campbell F60-64 1 41:18 77 16:06 1 83 25:12 1 63
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W30 record holders


The following appears on the front page of February's Vetrunner ... and all four young ladies train with Team Moore.


(please ignore the grammatical errors. We are all volunteers!)

You can download your Vetrunner now from http://www.actvac.com.au/.

1 comment:

  1. Good photo! I'm impressed with the co-ordinated fashion. Well done 30 'and a bit' year old ladies!

    By the way Geoff, the 'double your 800' formula works well for us ultra running snails.

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