we are here at our first running event for the year: Coca-Cola runinlaamu 2019. and as we finish this beautiful event we are just left with with twelve weeks away from our next running event, also our biggest running event the Coca-Cola LONGRUN, which is going to take place on 19th april 2019. and we are sure that you are excited for the Coca-Cola LONGRUN as much as we are.
hence I would like to highlight on some key points that you can focus and which would help you in your training. 12 weeks ..... is a good period to focus on your training to improve your running and if you are thinking of doing your first full marathon or half marathon this is the time to start training.
wish your selves a happy new year, and let us begin on your running goals today!
let us prepare you smartly for the big day.
running is not always easy and if you want to run at your best you need to flavour your training with variety of running types. there are a number of training types but let’s focus on couple of most important and most widely used training types.
pace or tempo runs
these types of runs are done at lactate threshold or your uncomfortable pace or fastest pace that can be sustained for a prolonged time for an hour or more for experienced runners and 20-30 mins for less experienced runners. these types of runs are important in your training as they serve to increase the fast pace you can sustain for a prolonged period of time. pace runs are mostly run at your goal pace or race pace, and thus, preparing your body over time to become comfortable at your race pace is the goal of these trainings. be sure to not just focus on your pace, take into consideration fueling, hydration, and your attire as well.
interval or speed runs
interval workouts consist of shorter segments of fast running followed by a recovery slow jog or walking or just standing still. intervals are categorized with short intervals ;100 or 200 or longer intervals like 400, 600, 800 or 1200 which are done at your 5k pace. this type of run is important in your training as they train our aerobic threshold fatigue resistance while running at fast speed allowing us to become faster.
long runs
long runs mostly cover the targeted mileages for a race and makes you build your endurance and gives you confidence to achieve your goal. long runs makes you fatigued but as you cover your training plan with progression of your mileage you become confident and body starts to adapt to work hard for prolong periods of time. ideally long runs are done 20 - 30 sec slower than your tempo pace.
recovery runs
run at a slower pace after your long runs allowing your body to loosen up stiffness in muscle and joints. slow recovery runs, as the name suggests are aimed at helping your body recover (actively).
running a marathon is a tough task that demands a high degree of commitment from you. You cannot cheat on your trainings to face race day! You cannot make your body believe in the easy route, as there will not come an easy route. your only option is to train wisely and start believing in the wonders that your body is capable of doing.
as for us, we, at TfG will be starting our trainings for Coca-Cola LONGRUN from the 1st of February 2019 (just after Coca-Cola runinlaamu). get in touch with us if you have a marathon in your bucketlist. you can reach us on 3000-TfG, that’s 3000-834.