Training Guidelines Long Distance Running (Right to Play) – Kamiel Maase
Introduction
It takes time and dedication to be successful in distance running. But, running is a lot of fun
and helps to make you feel fit. It is a good means to increase self-esteem, confidence and
discipline as well. I hope these guidelines will help youngsters to train well, avoid errors like
over-training and above all enjoy running.
A way of life
Running is a way of life. To do well in distance running (or any other intense sport), running
should become a part of your daily routine. Consistency is very important. It is better to train
three times every week than it is to train seven times during one week, and only once the next
week. The easiest way to realize this is by dedicating fixed moments in your calendar for
training. For example, go run every Monday, Wednesday and Friday at 9 AM (or at any other
time that fits in your schedule). Make appointments with friends, so you all go run Monday,
Wednesday and Friday morning. When you count on each other, it is more difficult to skip
training sessions!
Basics
1. Long runs. Long runs (distance runs) at easy pace are a major constituent of a good
training program. The duration of these runs must be built up carefully. Increasing the
training load quickly easily results in injuries or over-training. Although easy long
runs make up the ‘bulk’ of most successful distance training programs, more is
needed. Doing only easy, long runs can make an athlete ‘slow’. Endurance improves,
but maximum speed goes down. So, another form of training, interval training or
‘speed work’ is necessary.
2. Interval training. For optimal performance and fitness, it is advisable to train at various
intensities, say all intensities between 60 and 100%, where ‘100%’ should be reserved
for racing. This immediately tells you that races are training too: races should be
carefully planned. Races can help an athlete get into shape, but too many races wear
an athlete down and will cause injuries. One way of doing interval training is to run
laps on a track or any other fixed course. The distance is fixed and laps can be timed.
The number of laps per interval should be varied, so training is less boring and
intensity varies. Of course, when distance is longer, speed is usually lower. You do not
necessarily need a track for interval training. You may perform sessions by e.g.
running six times three minutes at about 75% of your ability, or ten times one minute
at say 90%. You can carry out these runs in any forest or field.
3. Hill work. Hill repeats are a specific kind of interval training. It is very important to
build up this kind of training very carefully. A hill should not be too steep; you should
be able to maintain a good running technique.
4. Core stability. It is advisable to pay some attention to other forms of training besides
running. By running, mainly your legs and cardiovascular system are trained. To
improve your technique and efficiency it is wise to do some training for other parts of
the body as well. It is hard to explain useful exercises in words, but they can include
simple exercises like sit-ups and push-ups. Drills to improve coordination can be part
of the program, too. Ask your physical education teacher for advice!
Other advice
Rest is just as important as training. Training, school and work all take their time and energy.
Training is only effective when followed by sufficient recovery time. So, a well-balanced
weekly schedule is of great importance. Communication between athlete and coach is very
important as well. The athlete should be able to trust his or her coach and the coach should
know how the athlete feels. Are you tired, or did the work-out feel very easy? Finally,
becoming a good runner takes patience. Although progression can be made very quickly,
becoming a really good runner takes years. But remember, the fun is just as important. You
don’t have to become a world class athlete. It is great just to run and feel fit.
Suggestions for training schedules
Writing a training schedule for an athlete you don’t know is virtually impossible. The contents
of a sensible schedule depend on the age and talent of the runner. Other questions are how
much time the athlete has for running, how much the athlete is used to physical exercise (has
he or she been involved in other sports prior to running?), and whether it is a boy or a girl, to
name a few. Below, you will find ideas for training programs. However, advisable times per
interval, duration of distance runs and total weekly workload greatly vary for different
persons. So, the schedules below should be regarded as suggestions only.
A week of training (suggestion A)
Monday
Easy distance run, 30 to 50 minutes. Possibly followed by a session (15 to 30 minutes) of core
stability exercises.
Tuesday
Rest
Wednesday
Progressive distance run: start with about 15 to 20 minutes of easy running, followed by 10 to
15 minutes at a higher, but still comfortable pace and a 10 minute cool down.
Thursday
Rest
Friday
Hill work or intervals: start with a warm up of about 15 to 20 minutes, include some drills or
easy strides. Suggestion for a hill session: run uphill for about 25 to 30 seconds, jog down to
recover. Repeat 8 to 12 times. Do about 10 to 15 minutes of easy jogging for cool down.
Saturday and Sunday
Rest
A week of training (suggestion B)
Monday
Easy distance run, 30 to 50 minutes. Possibly followed by a session (15 to 30 minutes) of core
stability exercises.
Tuesday
Rest
Wednesday
Tempo run: about 15 minutes of easy running (warm up), followed by 10 minutes at about 60
to 65%. Recover by 3 to 5 minutes of jogging and run another 10 minute interval at about 70
to 75%. Cool down by jogging for about 10 to 15 minutes.
Thursday
Rest
Friday
Intervals: about 15 minutes of easy running (warm up), followed by six repeats of two
minutes at a swift pace. Do about two minutes of easy jogging between the intervals and end
the session with a cool down.
Saturday
Easy distance run, 40 to 50 minutes.
Sunday
Rest
The suggested training schedules can be varied by changing pace of intervals, duration of
distance runs, etc. The schedules should be adjusted to the children’s abilities. Some kids may
progress quickly and can do longer runs after a few months, while others may have to start
walking rather then running. In the latter case, a few minutes of easy running can be
interspersed in the walks after a couple of weeks. ‘Over-training’ is a lot worse then
‘under-training’. Injuries can seriously hamper kids’ motivation to be involved in sports, so be
careful!
Have fun,
Kamiel Maase.
