CONTINUOUS RUNNING
‘Steady’ runs may be used to develop aerobic capacity i.e. to improve the efficiency of the relation between oxygen uptake and energy output. They are best carried out over a varied undulating terrain and on not too hard a surface. If roads are used, extra care should be taken to wear well cushioned shoes that give protection against the jar of the hard surface.
Long ‘slow’ runs of about 25 km (about 1.5 – 2 hours). The pulse count should not exceed 160 per minute (50% - 60% of the VO2 max). Strictly for the development of aerobic capacity and facilitates the utilisation of fatty acids (lipides).
Medium pace runs, 15 – 20 km (about 1 hour’s running). Pulse count between 170 -180 (75% 0f maximum oxygen uptake); to develop aerobic power; i.e. the capacity to maintain the highest possible speed without going through the anaerobic threshold.
Progressive or varying pace: (approximately 45 minutes).
Short, fast and slow runs, e.g. 12 – 20 X (40m fast + 40m slow), or for a distance of 1 – 3 Km, fast runs of 25 – 30m + slow runs of 70m, 2 – 4 times with 3 minutes for recovery.
