Sunday, 31 August 2014

Speed work is Essential

To improve your long runs, just doing Long Slow Distance training is not good enough. It is essential to do speed work. For example, run 5 X 1km with 3 minutes rest in between repetitions; 10 X 400 meters with rest of 30 to 90 seconds in between repetitions. It is best to run on the track or grass. This was shared by Jean-Pierre Lautredoux, ex French national runner with a PB of 1:01:43 in the half marathon. He was at Desa Park City to speak to runners after the Peer Support Programme. Other helpful training tips he gave were:

  • Do tempo run: Run at 90% of your maximum heart rate (about 220 minus your age is 100%). Warm up for 20 minutes, then run for 20 to 30 minutes. Try not to go below 90% for the whole duration.
  • After a race on Sunday, do not do hard workout until Wednesday. Your body needs the time to recover.
  • For strength training, do lunges, planks and sprints.
  • Run only 2 marathons per year for best results.
  • Do no more than five 30km runs to train for a marathon.
The club wishes to warmly thank Jean-Pierre for taking the time to talk to the runners.

photos by Wan Yew Leong

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