Getting Ready for a Big Race

There are three basic phases one can follow to get ready to take part in their first race. By devoting time to each phase, you can be prepared for the challenge. These phases are known as the Training Pyramid.


Base Training


This should be the longest phase of your training program. It is in this phase that you will get accustomed to a daily run that is relaxed, easy and within your comfort level.


These runs will get your body accustomed to being a “runner.” Your regular, daily run should be within your aerobic range and helps to strengthen the circulatory system. Oxygen and nutrients are provided to the muscles and waste products are removed.


You should perform longer runs every other week. These runs help to develop cardiovascular efficiency. To judge a “long run,” start by increasing the longest run you did in the last few weeks by one mile a week until you have reached ten miles. Then, increase two miles every other week. Eventually, you will get to the point where your distance is long enough to run a marathon or half-marathon, or a 5K.



Hill Training


Once you are comfortable running on flat ground and have achieved some of the goals you set during your Base Training phase, you can begin Hill Training.


Training on hills will increase your running strength without going anaerobic. Hills strengthen the main driving muscles of the leg – the quadriceps, hamstrings and calf muscles. The ankle begins to act as a more efficient mechanical lever, thus propelling the body better.


When starting on a hill training program, find a hill with an easy grade, about 3-7%. If this is too steep, try reducing your pace until you feel comfortable with the incline. This should not yet be an anaerobic workout so make sure to stay within your training range.


Continue with this hill training for about 4-6 weeks before moving into Speed Training.


Speed Training


While Base Training gives you endurance and Hill Training gives you strength, Speed Training is obviously to increase your… speed. One method of speed training requires the athlete to run in intervals of faster past and slower paced running. Divide your run into legs and increase your speed for a determined period of time. These “repetitions” should be increased each week.
After about eight weeks of speed work, you will see your performance begin to peak. Be careful not to overdo it at this point and get injured.


Speedwork may not be for everyone. If you don’t have a time goal, then you are better to focus on strength and endurance.


BOOTCAMP 619 is a great way to increase your strength and endurance while you improve muscle efficiency and cardiovascular function. Come join us for the workout of your life.