More than six days before my next race, this part of the training is always delicate and yet it is not to tear the intensive workouts. It is instead to mark a phase of relief to gain the full impact of the training and arrive and in top form on race day. Any plan
drive worthy of the name ( and whatever the race prepared) includes such a phase. This ease training a quantitative point of view, while keeping part of "specific" to maintain your muscle tone alert.
Applied to my plan 10 Km, this phase results in the replacement of a meeting " VMA " 5x100m by the replacement of the session "1000" by a single 1500 and finally by the most Hard Drive replacement outputs endurance of one hour and a maximum output of 45 minutes! Do not make long jogging endurance against nature seems to me, that's where I realized my addiction to running! And yet I must limit myself.
This is a simple precept: As the intensive work, some form of rest is part of the training .
Like training split, overcompensation is part of the fundamentals, it is not limited exclusively to the week before a race. The coaches who concoct a scheme has le bon goût de ne jamais prévoir deux « grosses » séances consécutivement, on retrouvera souvent une séance moins intensive ( généralement un footing en endurance ) en milieu de semaine.
A mes débuts, j'avais tendance à négliger cette phase ( par exemple faire un footing de 13km l'avant-veille et 50 Km de vélo la veille... ) et à chaque fois j'avais la désagréable sensation d'avoir effectué ma course sans pouvoir donner le maximum.
Par expérience personnelle, je sais qu'ont peut rater une course avant même d'être derrière la ligne de départ ! Même si votre corps vous le réclame (comme me), resist! overcompensate ! Keep your energy for the race! A final session of fractionated (15x30/30, 10x400, 6x1000 ...) or a final exit long are not permitted!
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