Training To Peak When You Need To
Performance running is all about speed over distance, but you don’t always need to be training that way. Long slow runs help develop excellent core muscles while explosive workouts provide you with that kick you need to finish a race strong. The trick is finding a system that utilizes all these exercises together. When you workout with a plan and have a competitive goal, you can train to peak right at the time of your event.
Peaking in this sense means building up your body to be at its most fit around the days of your competition. The process in building your body for your event is not short. Be sure that you have plenty of time to build and then rest your body. Here is the basic strategy:
Rack up the Miles – Long and slow runs several times the distance you are running. You want to train your body to handle much more than just the distance you mean to travel. This means taking the time to run far beyond your race distance, even if you go at a very slow pace.
Add in Some Intensity – As you get closer to your race you are going to want to know where you stand. Race the distance you will be going and check your times. I find it easiest if possible to get a map of the course and if it is local, do it! Throwing in some sprints at the front and back of these runs to simulate race day is a good option as well.
Make it Explosive – Now you’ll want to move into the explosive part of your training. Hill repeats, stair workouts, and interval sprints are what your training should be all about. If you aren’t feeling a burn somewhere, then you should be going faster. Workout times should be shorter, but more sessions a week can be done.
Ease Off, Race On! – Before the race (approximately 1-2 weeks depending on how large your race is) begin to slow down on your workouts. This means both intensity and amounts per week. I usually do not work out for several days before I race with a small workout the day before to make sure my muscles are ready.
