Anaeorbic Training - A Sample Training Session

Overview:

Distance / Time – 6 Miles
Ideal Terrain – Flat or slightly undulating.
Intensity – Medium - High
Purpose – Improvement of anaerobic capacity
Equipment –Not essential. Exact knowledge of every mile is needed.
Watch or Stopwatch can be used.

Exertion Scale:

All runners have a varying degree of ability in terms of fitness levels and genetic variances. It is for these reasons that marathon consultancy advises all runners to use the following exertion scale as a guide to the intensity we advise you to run at.

1. Sitting on the Couch doing nothing
2. Walking slowly
3. Brisk Walk
4. Power walk or very light jog
5. Gentle jogging pace (Comfortable pace)
6. Tempo run
7. Quick Run, your pace for a one mile race
8. Fast run, a lot of concentration required, only sustainable for 4-5mins
9. Very fast run, only sustainable for 60-90secs
10. 100% all out sprint.

Warm up:

A specific warm up is not essential as the beginning of the session is a warm up in itself. However, it is advised that you gently stretch out the major muscles prior to the run to prevent the risk of injury

The Workout:

6 Mile Run performing every other mile at pace.

Start off on the 6 mile run at a gentle pace at an exertion level of 5. Once you have completed exactly one mile, focus you mind on completing the next mile at pace.

Increase you pace to an exertion level of 7 for the whole mile. You should be running at a pace that you can only hold for a mile and no more.

If you have to stop after half way, you are running too fast, if you feel you can keep going much further after the mile, you are running too slowly.

After the quick mile, drop your pace back down to exertion level 4 or 5 for the next mile.

Repeat the session again until you have completed 3 fast miles and 3 slow miles.

This workout can be summarised as:

o Set off on a 6 mile jog, with the first mile at exertion level 5

o Run Miles 2, 4 and 6 at an exertion level of 7.

o Miles 1,3 and 5 are slow miles performed at exertion level 4 or 5

o After the final mile, keep moving or jogging and cool down

Cool Down:

Once you have completed the session, or feel you are unable to continue it is important to enter a cool down phase. After the session, begin an “active recovery” by exercising at exertion level 3-4 for at least 5 minutes. This will allow your heart rate to slowly return to normal and prevent a condition known as “Blood Pooling” which can leave you disorientated and dizzy.

Tips:

This session can be easily adapted if you find it either too easy or too hard.
If you find the session too difficult, simply reduce the time or pace of your quick run. If you find it too easy, try reducing your recovery time or increase the speed of your recovery runs.
Once you have performed this session a few times, try introducing another fast mile with a slow mile, making the total distance 8 miles.

If you currently training for, or considering, training for a half or full marathon, you might be interested in buying my book "The Marathon and Half Marathon: A Training Guide."

Endorsed by dozens of charites and the Great North Run, the book contains all you need to know about endurance training and many more sample training runs like this one, helping to make the whole experience an enjoyable and injury freee one!