FOR AEROBIC ENDURANCE
Extensive :
Aerobic capacity. Pulse rate up to 170.
Intensive :
Aerobic threshold. Pulse rate up to 180.
Distances :
100m to 400m
Times :
Depends on athlete’s ability but as an approximate (introductory) guide – 17 seconds for 100m; 32 seconds for 200m and 70 seconds for 400m. This corresponds to about 75% effort.
Recovery Intervals :
Approximately 45 seconds between 100m runs; 60-90 seconds for 200m runs and 2 minutes for 400m runs. They should preferably be active; i.e. jogging back to the start.
Beginners will use fewer repetitions, at a slower pace and with longer recovery ‘pauses’. Improvement will be brought about by first gradually increasing the number of repetitions, then by reducing the set times of the runs, and lastly, by reducing the langth of the recovery ,pauses’.
Pulse control is important. The pulse count should not exceed 180 at the end of the running interval and the next run should not be started until the pulse has fallen below 140, preferably 120.
PACE WORK
Pace Work :
long intervals.
Distance :
500m to 5000m according to speciality. 2 minutes to 15 minutes.
Time :
Slightly slower than that of the event in competition (75%).
Repetitions :
4 – 8
Recovery :
3 – 6 minutes,
Competitive pace :
Distance :
A third, half or two-thirds of the speciality.
Time :
Depending on the distance of the event (a little faster than that of the event itself).
Repetitions :
3-5 (few and preferably over the same distance).
Recovery :
8 – 12 minutes.
FOR SPEED ENDURANCE (Anaerobic capacity)
Aims to prepare the athlete for the stress of intense effort and improve the ability to endure the lack of oxygen and the build-up of lactic acid.
Distance :
Alactic 30-60m (without a build-up of lactate); Lactic 150-500m
Times : Up to 90% of the athlete’s best performance.
Repetitions :
10-15 (2-3 sets); 4-12 (2-3 sets)
Recovery :
Short 1’-3’ : 6’-8’; Short 3’-5’ : long 10’-12’
This training is very exhausting an is not recommended for young beginners.
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