Aerobic Running Training

[High Ryder]

Hey guys, as i am a bit behind in footy training having not yet started. I have decided i will start going for some runs during the Christmas period when there is no training. What do people suggest? I am 17 and get around 11ish in the beep test. Last week i decided to go for 2 2km runs with 5 min break in between them. Is this any good to me? How many times a week should i be looking at completing a session? Also should i gradually build up the distances. Any help/advice would be apreciated.

Cheers.

 

[borgy]

What position do you play?

 

[High Ryder]

Usually half back or half forward but im hoping to push into the midfield next year.

 

[TheWackedYak]

Hey guys, as i am a bit behind in footy training having not yet started. I have decided i will start going for some runs during the Christmas period when there is no training. What do people suggest? I am 17 and get around 11ish in the beep test. Last week i decided to go for 2 2km runs with 5 min break in between them. Is this any good to me? How many times a week should i be looking at completing a session? Also should i gradually build up the distances. Any help/advice would be apreciated.

Cheers.

Are you trying to do the 2K quick or simply complete 2K? For an aerobic benefit, either way, the break is too long. Run the 2K at a pace that isn't flat stick, but pushing it enough that you're reasonably knackered afterwards. Halve your break and do it again. Warm up before and cool down afterwards (5 minutes easy shuffle would do it). This will gradually teach you to run fatigued. Do one of these a week and combined with anything else you're doing like cycling or swimming (school holidays, plenty of time to get fit blah blah blah) and slowly it'll pick up.

If you're just trying to get through 2K and then do another one, there'll be no aerobic benefit from such a large break. Run 4K at a pace you can handle (don't do it flat chat - if it's super slow it doesn't matter, you're trying to build a base for footy season) and recover afterwards.

Find a mate who'll tag along, and try running every second day, and in one of those sessions throw in a few short sprints with jog/shuffle recoveries immediately afterwards. If the running starts to bore you stupid, cut down and mix it up with other activities. Do some weights if you've got access to them too...

Hope this helps (PT's, PE/Human Movement students feel free to disagree and offer more constructive advice)

 

[High Ryder]

Cheers mate... But at the moment im so unfit that i struggle to get through 2 KM. So you just suggest cutting rest time in half at the moment?

 

[demonfan9]

Maybe start with a 4 minute break if you are really unfit. Do that for a couple of weeks, then drop it down to 3 minutes, and eventually 2 minutes.

That way you aren't doing stuff that is too intensive for you first up, but you gradually increase it as your fitness builds.

 

[Bowski]

Quick question, how many laps of you standard footy oval would count up to 1km? Ballpark figure is all i want. cheers.

 

[Underdog]

between 2 and 2 and a bit depending on size

 

[Lynch takes a mark]

Hope this helps (PT's, PE/Human Movement students feel free to disagree and offer more constructive advice)

will do

a 1:1 or 1 :0.5 work:rest interval training program at close to Vo2 max pace is more than acceptable to build aerobic endurance.

to the OP, I would use intervals of 3-5 minutes (work bouts) so about 1 - 1.5 km and then 1:30 - 2:30 minute breaks rather than 2.2km's and a 5 minute break.

do this twice a week for around 20 - 30 minutes and then do 2 days of long slow distance work (70% of Vo2 max) for 20 - 30 minutes and then 1 day of repetition work, this is done at a rate higher than Vo2 max (so very intense) and do bouts of 30-90 seconds with work:rest of about 1:5

so:

2 days per week of interval training - 20 - 30 minutes

2 days per week of long slow distance training - 20 - 30 minutes

1 day per week of REPS 20-30 minutes (this is super intense though)

have a look at getting a basic heart rate monitor ($100) and a stop watch if it isn't included in the HRM (they usually jack up the price if you want a stop watch)

this will give you much greater control over the training sessions