5000公尺--四階段訓練法 - 路跑 Road Running

Not Phased

BY JON SINCLAIR & KENT OGLESBY
<Runner's World February 2003>

Question:
I want to improve my 5-K time by a minute or more so I can beat a friendly
rival in a race this summer. I now run about 35 miles a week, including
intervals and hills. What do you suggest?
L.S., ORLANDO, FLA.

Answer:
It looks like you already have a pretty good training program. To take it
to the next level, you need a plan that builds in distinct phases, an
approach that coaches often call "periodization." Follow it, and your
rival won't have a chance.

Phase one-base training:
For the first 6 to 8 weeks, run a steady diet of aerobic miles, increasing
the volume to 45 to 50 miles per week, but keeping the intensity low
(forget intervals and hill training for now). Once a week include a long
run of at least 90 minutes. Base training builds aerobic strength to
support the intense work coming later in the program.

Phase two-resistance work:
For the next 4 to 6 weeks, introduce harder running by adding hill runs
a few times a week in order to build strength that will help you run faster.
Try either running over a hilly course or repetitions on a specific hill.
Also, once a week, do a sustained run at a comfortably hard effort.

Phase three-short intervals:
For the following 4 to 6 weeks, replace the hill workouts with 1 day of
intervals that are high in volume, moderate in intensity, and with short
rest periods between them. Examples are 15 x 400 meters with 1-minute
rest, or even 15 x 1 minute fairly fast, followed by 1 minute easy. Try
to keep the tempo training and the long run going, but your emphasis
should be on running faster.

Phase four-quality work:
This will sharpen your fitness over the last month before the goal race.
Gradually eliminate tempo runs, but once a week add "quality intervals"-
longer repeats at faster than goal race pace with enough recovery to let
you handle the intensity. For a 5-K race, quality intervals could be 1200
to 2000meters in length (with enough repetitions to reach 3 or 4 miles);
or even 1 mile or 3000-meter time trials. Also, schedule short,
developmental races leading up to your big event.

In the final 2 to 3 weeks before the race, cut back your mileage (you can
eliminate the long run) and concentrate on strong, fast workouts with an
increased number of easy/rest days. In the last week, only do short, easy
runs with one slightly faster, but short, workout 3 days before the big race.
At that point, you'll be ready.

--
TALENT is cheaper than table salt.
What separates the talented individual from
the successful one is a lot of HARD WORK.
-Stephen King

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