Winter training

2004-07-06 12:51
Keep your running edge all winter with these four workouts.

As the days get shorter and colder, it's all too easy to start lurching toward couch-potato status. But with the right plan, you can maintain your warm-weather fitness by building these workouts into your weekly schedule.

Summer speed

On an easy 6-8km run, do the first and last 1km slowly. During the middle kilometres, speed up to your summer 5km or 10km race pace for 1 minute, then jog for a minute. Repeat 5 times. When this becomes easy, increase the fast segments to 2 minutes, or pick up the pace slightly.

Marathon endurance

Plan to get in a 25-32km run every 3 weeks throughout the WINTER and run it slowly. To maintain endurance for shorter race distances, do one long run between 20-25km every other week. For better recovery, insert 1-minute walk breaks every 2km or so during all long runs.

Running rhythm

10 minutes into the run, time yourself for 30 seconds as you count the number of times your left foot hits the ground. Jog for a minute, and then repeat the

30-second segment, but this time try to increase the number of steps you take by one or two. Don't try to run faster (although this may happen on its own). Just stay light on your feet and concentrate on a quicker turnover. Do this exercise two or three more times.

Hill strength While RUNNING hills is still the best way to build strength, there's an indoor workout that does just about as well: Stairclimbing. Actual stairs, that is. After 10 minutes of easy RUNNING plan to end up at a stadium, indoor stairwell or a multi-story parking garage. Run up the stairs at a moderate pace for 30 seconds, then recover with 1 minute of walking back down.


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