Is There Another Method To Improve Performance?
Moderator: George Payan
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George Payan
- Posts: 409
- Joined: Thu Sep 05, 2002 9:07 am
Is There Another Method To Improve Performance?
In the VO2MAX In Distance Running topic it was mentioned to increase mileage and intensity to improve VO2MAX. Is there another method to improve performance?
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George Payan
- Posts: 409
- Joined: Thu Sep 05, 2002 9:07 am
Running Economy
Running economy is another method of improving performance. Running economy is defined as using as little oxygen as possible for the running movement at a quality pace. Two excellent ways to improve running economy:
1.
Hill Training
Forces the body to exert more power while running at the same pace. This can improve running economy 4-5% in 12 weeks, 2 times per week, 200 meters at 5K pace.
2.
Running faster than 5K pace.
This also works on improving running economy. The intervals should be run at 4-5 seconds per 440 faster than the athlete's 5K pace. Do not worry about the recovery. You can allow a long recovery.
During some part of your overall program, there should be a 4-6 week period for working on running economy. Of the 10 quality workouts, 6 would be running economy workouts. The remaining 4 workouts would be split between VO2MAX and threshold workouts.
Coach Payan
www.CoachesEducation.com
1.
Hill Training
Forces the body to exert more power while running at the same pace. This can improve running economy 4-5% in 12 weeks, 2 times per week, 200 meters at 5K pace.
2.
Running faster than 5K pace.
This also works on improving running economy. The intervals should be run at 4-5 seconds per 440 faster than the athlete's 5K pace. Do not worry about the recovery. You can allow a long recovery.
During some part of your overall program, there should be a 4-6 week period for working on running economy. Of the 10 quality workouts, 6 would be running economy workouts. The remaining 4 workouts would be split between VO2MAX and threshold workouts.
Coach Payan
www.CoachesEducation.com