01.11.07
Anaerobic / Speed Development
Anaerobic / Speed Development
The first four weeks should be used for the further development of the anaerobic capacity to exercise and speed. When developing the capacity to exercise anaerobically, it is important to realize what you are trying to do and what physiological development you are trying to achieve It is possible to develop an ability to incur about 15-liter oxygen debt and this is done by exercising anaerobically. Developing big oxygen debts in training stimulates the body’s metabolism to create buffers against fatigue. If this is understood, it will be realized that it does not really matter what form of running it takes, as long as you are making yourself tired with the volume of anaerobic exercise: and finish the training session knowing that you could not do much more nor any better. Therefore, it doesn’t matter whether you use repetitions or interval training, over different distances with different intervals, you don’t even need to time them: as long as you come off the track or from your training quite fatigued. However, as a practical guide, it is advisable to get fast running into a total of about 3 miles, or 5000 meters, or thereabouts; i.e. 12 X 400 meters, 6 X 600 meters, 5 X 1000 meters or 3 X 1 mile, etc.: with a recovery jog of a equal distance in between. If one athlete takes longer intervals or more volume of fast repetitions than another to gain the same reaction physiologically, then he will just need to train for a longer time.
So in many ways, it is important to evaluate your training every day, so as to understand the effects of each day’s training; and not to follow some or any schedule blindly.
I advise athletes to run their hard anaerobic training during this period of four weeks by doing it for three days weekly on alternate days. Never do hard anaerobic training on consecutive days. as it is wise to allow your blood pH to return to normal after the exhausting workouts.
The younger the athletes, the less anaerobic training should be used in the schedule; and the ratio of anaerobic to aerobic training only increases as the athletes get older and fitter.
It is only necessary to do four weeks of this training for three days weekly to gain the desired results, to
develop near to the possibilty to incur 15-liter oxygen debt. If you continue with this type of training in great volume and intensity for much longer, you will start to adversely affect your body’s metabolism and pull the condition down though the effects or lower blood pH.
On alternate days, it is wise to concentrate upon developong your speed to near it’s maximum by carrying out sprint training workouts of suppling and loosening exercises, sprint starts and sprint races, and leg speed running.
A typical workout could be: Warm-up by running easily for about 15 minutes, doing exercises for 10 to 15 minutes, running easily for 5 more minutes. Follow by runs over 70 to 100 meters, concentrating upon the following elements; with a jog between each run of 3 minutes:
A) The runs to develop stride length by exaggerating the length of the strides and pushing off hard with the back leg.
(B) another by running tall, bring your knees high and getting up high on your toes.
(C) and another by moving the legs as fast as possible to develop a quick leg turn-over.
Then the last set of runs covering all o these things These runs can be done two or three times with each exercise. Also some sprint starts can be used and a sprint race or two competed in for training. Any for of American sprint training is usually good as long as it covers theses points that I have made.
All middle distance and distance runners should races in sprints and train to develop their leg speed as this
increases their economy of action and reserves energy for the latter stage of competition.
When doing sprint training, be sure that you do not try to rush through it like when doing repetition training; give yourself sufficient recovery after each run.
On the seventh day, it is best to go for a long easy run, the distance or time of running being in keeping
with your age and development. In the case of a mature and fit person, it could be for 2 hours or more, at
an easy effort.
