Training's basics

For anyone who wants to improve his running's practice, training is a mandatory step. When we start, we progress quickly even with just jogging, but quickly, this progress stagnates. To improve ourselves, become more enduring, faster, the only solution is to train. But training does not mean running at full capacity all the time which would lead irremediably to the injury.

Training to perform requires knowing your goal to train specifically. Indeed, the workouts will not be the same for a 10km, a half marathon, a marathon or an ultra run.

We need adding to that, the principle of progressiveness. Depending on your past, if you are just starting the run or if you have been a runner for a long time, progressiveness allows the body to adapt "smoothly" to the efforts you are going to ask.

If you decide to start a training adapted to your objectives, you have to put all the chances on your side to keep your motivation because a training is only beneficial if you stick to it! However, you have the right to skip workouts if the weather doesn't inspire you or if you are sick.

To train well, at the right pace, it is necessary to estimate your Maximum Aerobic Speed, commonly called MAS. This speed is the one you should be able to hold for 6 minutes. You can estimate it quite easily by doing a half-cooper test, but be careful, you'll have to do it on a calibrated course, the best being a 400m athletic track. It is this MAS that can estimate the pace you can run for a 10 km, a half marathon or a marathon.

Interval training, alternating fast and slow running, allows you to progress quickly for a beginner. For a person already practicing it, the progression is more reasonable but this type of workouts makes possible to maintain your capacities.

Below you will find several tools that will help you plan your workouts efficiently and at the right pace.

The tools

  1. Estimate your performance on a marathon, a half marathon or on a 10 km.
  2. Table based on your MAS to get the goal to perform on the split (from 100m to 5000m) and forecasts on the competitions.
  3. Table allowing to have the speeds and paces for many different workouts according to your MAS.

To go further

There is another part of training not to be neglected, it's the general physical preparation commonly called drills. Its goal is:

  • - Strengthen muscle groups via core workouts. This will allow the body to sag less over the miles and be more efficient on each stride.
  • - improve your stride through "educational" exercises such as knee climbs, heels to butt, bouncy strides, etc...
  • - For those who practice trail running, drills exercises such as climbing stairs, up hills or Fartlek sessions will be beneficial for long climbs and long descents.

For those who have time to devote, proprioception exercises can be useful to improve its support especially on rough terrain.

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  • Crying can give you sympathy, sweat will give you results. Laurent Vicente

  • Obstacles are those frightful things you see when you take your eyes off your goal. Henry Ford

  • Crying can give you sympathy, sweat will give you results. Laurent Vicente

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  • Running is the only medicine that my legs and my head, but also my heart and my soul, need. Laurent Vicente

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  • Is defeated only whoever believes it. Fernando de Rojas

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  • I often hear someone say I'm not a real runner. We are all runners, some just run faster than others. I never met a fake runner. Bart Yasso

  • I had as many doubts as anyone else. Standing on the starting line, we're all cowards. Alberto Salazar

  • May the road rise up to meet you. May the wind be always at your back. Irish Blessing

  • Your legs are not giving out. Your head is giving out. Keep going. Jillian Michaels

  • No matter how fast you run, you'll always be faster than those who sit on their couch. Richard Paradis

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  • The miracle isn't that I finished. The miracle is that I had the courage to start. John Bingham

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  • Those who think they have not time for bodily exercise will sooner or later have to find time for illness. Edward Stanley

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  • Each step count.

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  • We run, not because we think it is doing us good, but because we enjoy it and cannot help ourselves...The more restricted our society and work become, the more necessary it will be to find some outlet for this craving for freedom. Roger Bannister

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  • If you feels good racing an ultramarathon, don't worry, it will pass... Guillaume Millet

  • Never allow your fear to grow larger than your faith. Jillian Michaels

  • Why choose to fail when success is an option? Jillian Michaels