02.12.07
Co-ordination and Sharpening
Co-ordination and Sharpening
After these first four weeks of track training, another four and a half weeks period should start with the aim to coordinate all the training that you’ve so far done. Now that speed. stamina, and the anaerobic capacity to exercise are more or less developed, it is necessary to have you running smoothly though-out your competitions without apparent weak spots showing in your running. Even though you may have fine stamina and speed, it does not necessarily mean that you can race well and to your best potential. If you give your body certain exercises to do often enough, then your body will adjust and manage them efficiently. The same can be said about running over distances, If you have the basic condition and run over certain distances often in a controlled way, you start to improve in performances. So at this stage of training, there are these aspects to consider:
It is necessary to do some anaerobic training, only at this time you need to drop the volume and increase the intensity. In other words, if you run, say 400 meters twenty times, it takes a long time and you get very tired with the training. Whereas, if you run five laps around the track by sprinting fifty meters in every 100 meters, floating the other 50 meters, in all twenty sprints; you will also be very tired, though in this case it will only take about 7-8 minutes to complete the exercise, if you are a mature person. This is called sharpening, or putting the edge on the knife of anaerobic capacity training; and this way we can get into racing shape without seeming to pull the good condition down.
At this stage it is usually best to use this training once every week, say. upon Monday.
On Tuesday, a time trial could be run over or near to the distance being trained for. When training for the 5000 meters and 10000 meters, it usually pays to use 5000 meters for your time trials with the occasional 10000 meters. When training for the 800 meters and 1500 meters (1 mile), it often pays to use under distance time trials; such as 600 meters for 800 meters, and 1200 meters for the 1500 or mile. This is because the speed involved causes larger oxygen debts and recovery sometimes takes longer. From the time trials, you can observe weaknesses in your running. You can also have someone record your lap times during the run and you can see where you may have slowed down. It is then necessary to use the appropriate exercises to strengthen the weaknesses that are apparent. This is where the training is mainly coordinated. For instance; if you could run the early part of a time trial easily and were tired near the latter stages, it would be advisable to run in over-distance races or time trials the following week. On the other hand, if you found the pace a little difficult throughout the run even though you were running strongly near the end and not overly tired, then it would be wise for you to run under distance races or trials during the next few days.
All athletes are different in their reactions, so you would have to be a little experimental in the later stages
of training to determine exactly how to co-ordinate the training. But the trials (and development races) will give you the necessary information very well.
On Wednesday, sprint training should be done and a club (team) level sprint race or two competed in.
This means the long distance runners too. A middle distance race could be used as well.
On Thursday, you could do any training that you consider necessary from the information found out from the time trials; however, it is also wise to work at pace judgment, two to four times at the speed that you intend to race at. You can also do more sharpeners if you think that you require this training.
On Friday, leg speed can be done over 120 meters, say four to six times after warming up and exercising.
Saturday can be open competition day with you looking for the best competition available. The races during this period are considered development races; since you are training hard and are tired to a degree, it is not possible to give your best effort. These races should be over- and under- distances, according to your needs and considering your time trial reactions.
On Sunday, the usual long run should be taken at a leisurely pace.
