To give the best of oneself during a race, you must follow a structured training plan.
Fortunately, these plans abound in magazines and online, but must still be able to implement them.
Most express the paces as% heart rate or% of VMA. When it comes
% of maximum heart rate, it suffices to know that FCM (calculated theoretically or in a test) and of course have a "cardio".
Previously, I followed training plans based on % values of heart rate, but as time goes by, I hate running with a heart surrounded.
So I decided to look into the famous "VMA". The VMAs, the true golden calf of runner ( on any forum dedicated to running about 1 out of 3 looks like this: "... what VMA minutes with 10K?" , "What a VMA with a session 4x1000 facts ...." )
theoretical Reminder: The VMA or maximal aerobic speed is the speed from which you consume a maximum oxygen (you then reached your VO2 max ) And simply put, is the maximum speed you can take about 6 minutes, and more VMA yours, the higher you are likely to be a fast runner, a theoretical perspective. VMA
This can be expanded up to a certain age to 22 years according to the most pessimistic (phew I still have 4-5 months) or 24 years according to others. This does not mean that his work is of no interest to the older ones who have to stuck with the divided as everyone to maintain it! The
or down it hurt, it seems difficult to determine with precision the famous VMA. How do quality work then? How to use the plans?
Well there is a method made in the USA that is becoming increasingly popular. These are the times to determine (on 200,400,800,1000 series, ect ... ) based on your best performance the most recent. For example
this site, you enter your time on any distance, and it will give you time to do both in that split-split short length and it will even give you an estimate of time you "in the legs", for example, if like me you did 1h27min50s you're supposed to semi able to get a 39'30 on 10 terminals. (I recently did with a preparation 39'55 truncated, so the estimate should not be further from the truth)
I am currently a program to be effective on 5 and 10km (found here ) that includes short split to 100% of VMA (with series of 100.200 and 300) and split a 90% longer VMA (Some 500.800 and 1000). Suffice it to refer to the results to see my speed on a 100% fractional short VMA (the sprint workouts) and split along (the speed workouts).
All this thanks to the knowledge of a reference value another distance!
This method seems particularly effective given the vagueness of the tests and estimates of the VMAs (which can be biased upward or downward depending on the mind, envy ...)
For my part, estimates vary between 16.5 and 18!
limit the effectiveness of this method is that you have a time that reflects a real and sincere your level, he must therefore be relatively recent and it is a race or 've had the feeling of having given up on or near the distance (it will not work if you were in a catastrophic form or if you made a race for fun, while accompanying a friend slower, ect ...)
Fortunately, these plans abound in magazines and online, but must still be able to implement them.
Most express the paces as% heart rate or% of VMA. When it comes
% of maximum heart rate, it suffices to know that FCM (calculated theoretically or in a test) and of course have a "cardio".
Previously, I followed training plans based on % values of heart rate, but as time goes by, I hate running with a heart surrounded.
So I decided to look into the famous "VMA". The VMAs, the true golden calf of runner ( on any forum dedicated to running about 1 out of 3 looks like this: "... what VMA minutes with 10K?" , "What a VMA with a session 4x1000 facts ...." )
theoretical Reminder: The VMA or maximal aerobic speed is the speed from which you consume a maximum oxygen (you then reached your VO2 max ) And simply put, is the maximum speed you can take about 6 minutes, and more VMA yours, the higher you are likely to be a fast runner, a theoretical perspective. VMA
This can be expanded up to a certain age to 22 years according to the most pessimistic (phew I still have 4-5 months) or 24 years according to others. This does not mean that his work is of no interest to the older ones who have to stuck with the divided as everyone to maintain it! The
or down it hurt, it seems difficult to determine with precision the famous VMA. How do quality work then? How to use the plans?
Well there is a method made in the USA that is becoming increasingly popular. These are the times to determine (on 200,400,800,1000 series, ect ... ) based on your best performance the most recent. For example
this site, you enter your time on any distance, and it will give you time to do both in that split-split short length and it will even give you an estimate of time you "in the legs", for example, if like me you did 1h27min50s you're supposed to semi able to get a 39'30 on 10 terminals. (I recently did with a preparation 39'55 truncated, so the estimate should not be further from the truth)
I am currently a program to be effective on 5 and 10km (found here ) that includes short split to 100% of VMA (with series of 100.200 and 300) and split a 90% longer VMA (Some 500.800 and 1000). Suffice it to refer to the results to see my speed on a 100% fractional short VMA (the sprint workouts) and split along (the speed workouts).
All this thanks to the knowledge of a reference value another distance!
This method seems particularly effective given the vagueness of the tests and estimates of the VMAs (which can be biased upward or downward depending on the mind, envy ...)
For my part, estimates vary between 16.5 and 18!
limit the effectiveness of this method is that you have a time that reflects a real and sincere your level, he must therefore be relatively recent and it is a race or 've had the feeling of having given up on or near the distance (it will not work if you were in a catastrophic form or if you made a race for fun, while accompanying a friend slower, ect ...)
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