This is your Long Slow Run a vital part of your training, it's about getting used to time on your feet. They are run at a slower pace than your other training runs, but are, like the name suggests, longer. The idea is to increase the time each run by about 10%.
*Intervals / Speedwork*
To help you increase your natural running speed. They will start with a warm up followed by a section (either time or distance) at a very fast pace, then a jog/walk, repeated.
e.g. 10 minute warm up jog then 1 minute at very fast pace, 2 minute jog walk x 5. As you get better you increase the number of reps.
They are not a walk in the park, they /will/ hurt (in the right way), they do work, although it is generally agreed it takes a few weeks before you will see the benefit.
When you are out for a normal run you increase your speed for a set distance e.g. I’m gonna sprint from the lamppost to the next lamppost. As you get better you will naturally increase the distance between lampposts for your fast section.
Up Hill Down hill - push yourself up the hill and breeze down the other side. Find a hill 2 mins up and 2 mins down to start do one of X 4 (with your rest 2/3 mins) . Then do the hill twicebefore rest (x 4) later when you get more confident.
Running shorthand for anything which is sporty, but not actually pure running. Fills out your training plan, as calling it cross training makes it sound planned, and deliberate as opposed to just heading to Tescos on your bike.
Gentle run after a hard session -- part of active recovery.
Often appear mysteriously in the middle of otherwise comprehensible training schedules. Short bursts of running - frequently 30-50m in length - at fast but not sprinting pace, typically followed by slow jog recovery. Usually used with a view to improving running form: focus on good technique, feeling free and running well. Good to include at the end of longer runs in training or at the end of a race warm up to get a feel for running at pace.
A measure of the maximum amount of oxygen that an athlete can take in and process during exercise. It is measured in milliliters of oxygen per kilogram of body mass per minute. It is one measure of athletic potential.
Cumulative deficiency of oxygen that develops in the body during periods of intense activity and must be made good when the body activity returns to a normal level.
A waste product of anaerobic energy production which is known to cause muscle burn during exercise.
Full Ironman 2.4 mile swim in open water, 112 mile bike ride, and 26.2 mile run. One straight after the other. For the super fit, if you want to do it one day then you will.
Run, bike, run. Again different lengths, typically around 3mile, 8mile, 3mile. This sport is more popular in the USA but is catching on in the uk as a Dri Tri type of event.
There are some individuals for whom a marathon does not seem to be long enough. Incredibly, there are actually enough of these people that they can get together and have races. These *Ultras* start where marathons leave off and then go on, and on, and on, and on.
Personal Best. Once you start racing you will get to know what time you expect to finish a race in, if you beat your best time you get a new PB. These put a smile on your face.
Personal Worse. They can and do happen for whatever reason, not enough training, injury, deydration etc. The important thing is to learn form it and move on.
Basically means 'under'. Depending on the race, so sub 30 = less than 30 minutes, sub 60 = less than 60 minutes anything sub 2,3,4,5 etc is in terms of hours (for half’s, marathons, ultra’s etc)
Flora London Marathon – it’s not the only marathon, but it is one of the most talked about. There can be some snobbery within the running community about it, which is a shame because out of all the races this is the one most likely to inspire people to get out there and run.
Good For Age - Relates to the London Marathon. You can skip the ballot for entries & get in on a "good for age" time if you meet the criteria listed on the FLM website. For example GFA for an 18-40 year old male would be a sub 3 hour marathon time. For an 18-49 year old female it would be sub 3:45. You have to have run another marathon at that time to qualify & be able to prove it.
Race For Life - Began in Battersea London, in 1994. A women's only race, that has now ballooned with races all over UK. It's a 5k that can be walked or run and another race and is fast becoming one of the biggest routes into running.
Short for Triathlon. You swim then cycle then run. They come in many different lengths from supersprint to (IRONMAN? IS THAT THE LONGEST? HOLLYWOOD NEED YOUR INPUT HERE)
In some regular races organised by clubs there may be a record of your best time that year. Hence Year Best.
Beats per minute - as in your heart rate
Heart rate - as in HR monitor or HR training
Resting heart rate - best taken when just waking or sitting down and fully relaxed
Marathon pace - your target pace for the full 26.2 miles
Half Marathon pace - your target pace for the shorter distance
SummaryTerms that you will often hear used, but what do they actually mean?
This article is owned by Max71
|Jan 2007||Mikuro||Added info about Kenyan Hills|
|Nov 2006||wizlyn||Added the bit about strides.|
|Aug 2006||Kieren||Added GFA - often refered to, little understood by newbies|
|Jul 2006||Colinzealuk||Added HMP|
|Jul 2006||No.8 ™||HR stuff|
|Jul 2006||Killerkane||added to Duathlon section.|
|Jul 2006||Hoaxster||Added V02Max, Oxygen Debt and Lactic Acid - all dear friends of mine|
|Jul 2006||PamB||Added recovery run.|
|Jul 2006||Maclennane||Added a bit.|