The seven rules to be more powerful, fast and resistant (if you go for a run)
All runners want to improve these two fundamental parameters of the race. When you start, you seek to gain stamina to travel longer and longer distances. First, be able to run five kilometers, then ten, half a marathon and finish by completing a marathon. At the other extreme, more experienced runners do not seek to be able to run farther, but rather to run faster, gain strength and endurance.
Is there a specific training to gain resistance? Kris Berg, a sports psychologist, published in “Sports Medicine ” that, after decades of study on how to improve runners’ endurance, he was inclined to each runner to apply the workouts that fit them best. There is no single workout for all athletes, each one of us responds differently to the same type of routine; For this reason, below we provide you with a series of plans with which to improve resistance. Probably not all of them will suit you, but surely you can use more than one to help you with your goal of being able to run more kilometers and faster.
Plan 1: The 10% Rule
If there is a universal principle to gain resistance, it is that you have to go step by step. The body must be adapted gradually, training regularly. They are not worth bingeing for miles. For any level of runner it is advisable to only increase your mileage by 10% per week.
If you are a novice runner, you should start by doing “hunts,” alternately walking and running for up to forty minutes, three days a week. You can start running often when you are able to run for at least 20 minutes without stopping, maybe a couple of months after you started. It is about gaining strength and speed, without injuring yourself, the regularity of being able to train is what makes you progress.
Regardless of your level, we advise you to gain volume, increasing your weekly mileage by 10%, for four consecutive weeks. In the fifth week, it reduces the mileage by 20% and increases again at the rate of 10%.
Plan 2: 800 meters, the magic
This plan developed by Yasso has proven effective in thousands of runners. This system consists of running two laps of the athletic track at a pace equivalent to your goal in hours and minutes of your next marathon. That is if you plan to do it in 3h 30min; you must run the 800m in 3 minutes and thirty seconds. You must perform ten series, recovering 3.30 at a trot between each 800m.
It is good that you do this training once a week, starting with four or five series, and gradually increase until you reach ten at the target rate
Plan 3: The 80% Rule
Overtraining is a mistake in which many runners fall, they do many kilometers at a higher pace than they should and thus arrive after the key day. You must apply the 80% rule. That is, running your runs at a pace 80% slower than your target marathon pace. If your goal is to run the marathon in 4’15 ”, roll at 4’45 ” per kilometer.
Plan 4: The 3 + 3 rule
A rule of thumb to follow is to always alternate days of hard training with days of calmer shooting. There are athletes, especially those of a certain age, who take alternation to the extreme. They do just three days of hard running training and alternate it with weight work in the gym to gain strength.
A good routine is a long run day, at a pace 30 seconds slower than the marathon; one of shooting at a pace five or ten seconds slower than the marathon and one day of long series (from 1,000 m) or intervals at a pace of 10K. The rest of the days, she goes to the gym for lower body strengthening exercises. This reduces the risk of injury and ensures that you can train regularly. With this training, you make sure you can run long distances and have the strength to maintain a rhythm throughout the race.
Plan 5: Plyometric exercises, the key
Deena Drossin, a myth of the North American marathon, went to the American Olympic Committee in search of a coach who would make her gain strength, endurance, and speed over long distances. Their plan was to strengthen his middle zone and improve his power with quality exercises, instead of quantity: jump rope, skipping, box jumps, and short sprints. She improved her marathon record in five minutes, and by her own account, she felt no fatigue throughout the test.
Plan 6: Longer shootings at pace
Paced shoots are routines between half an hour and an hour, running at a pace ten seconds faster than the marathon. This training gives you more strength and security to reach the end of the race in better condition. The next day you have to do slow filming. Do this training during the twelve weeks leading up to the marathon. Start with 20-minute shoots and build up to 5 minutes each week.
Joe Vigil, coach of marathon record woman Deena Drossin and 2003 distance champion Ryan Shay, strongly believe in pace workouts to strengthen and improve their records.
Plan 7: More kilometers, faster
This is a workout that contradicts a lot of the things we’ve said here, but it‘s a routine that works well for many runners. Do long runs of twenty to fifteen miles and the last fourteen to fifteen at marathon pace.
To run faster it is necessary that we carry out different types of combined workouts. If we always subject our body to the same routine, we will stagnate and we will not be able to break new records.
When in doubt, get in touch with a coach to help you, and, of course, always set achievable goals. It is better to go slowly for the best results. With perseverance and effort, you will surely achieve all your challenges.
Don’t forget to enjoy every kilometer during the race and remember: the main rival is yourself. Go ahead and beat the Chrono!