Track distance runners face a major challenge. To reach a high level in the sport, you have to do a significant amount of training. Being in shape is a given because you can't run long distances and compete without being in shape. But to have success at your sport, you have to work on specific drills that improve your endurance, speed and quickness.
Long Run
If you are a competitive distance runner, you need to have one long run as part of your training effort. If your longest run is usually four miles, make the effort to run five miles at least once per week. Running at a steady pace is important during your track distance running workout. Stay hydrated throughout your run to avoid cramping and other injuries.
Fartlek
The fartlek is a Swedish training term that means speed play. Runners go from a slow pace to a fast pace for a portion of the training run. If you are running for 60 minutes during your running workout, divide your run into six 10-minute segments. Run at your normal training pace for nine minutes, then run hard for the final minute. At the end of that one-minute surge, go back to your normal training pace.
Hill Running
Marathon runner Frank Shorter used hill running as one of his primary forms of training throughout his career. The best way to run hills is to find one that is at least a 1/4 mile to 3/4 mile in length. Run up the hill at a steady pace and run down the hill at an easy pace. Hill running builds endurance and helps increase speed. Blasting up the hill at full speed will hurt your chances of finishing the training run.
Ladder Running
Ladder running drills will build speed and endurance and help you get through the most challenging spots in the race. In this drill you increase your distance in 1/4-mile intervals until you reach your peak and then go down the "ladder" by decreasing your distance in 1/4-mile intervals. Start off running 440 yards, then go up to 880 yards, move up to 3/4 of a mile and then to a mile. After taking a two-minute break after each interval, go down the ladder by the same distance.
Member Comments