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NAVY, ARMY, AIRFORCE
August 18, 2011
Time to make a run for it
With fun run season ahead, now is a good time
to get set for the starting line. Two athletics
experts share advice with LSIS Paul Berry.
WITH the fun run season
approaching, many of us
are looking to stick to
that New Year's resolu-
tion and tackle one.
With a little knowledge and a few
basic principles, runners of all levels
can tailor their own training program
to be well prepared and injury free --
ready to run.
A targeted approach
A distance program should focus
on improving aerobic endurance,
boosting anaerobic threshold and
developing strength to counter fatigue
during the run.
Targeting the body's aerobic and
anaerobic energy systems in weekly
training sessions will achieve this over
a two- or three-month program.
Ted McLean and Emily Brichacek,
from Athletica Sports Consultancy
Australia, said it was vital to start with
three training principles:
Specificity: train toward a specific
goal or distance;
Overload: in order to progress and
increase fitness, the body has to be
overloaded. This involves gradually
pushing your boundaries as you
improve, by running further, faster
and more often;
Reversibility: if you train too hard
or stop training, you will lose your
improvements more quickly than
you gained them.
McLean, a level-four specialist
coach with Athletics Australia, said it
was important to alternate key training
days with recovery days, allowing the
body to repair and make gains.
"Hard, easy, hard -- never deviate
from that. Never do two hard sessions
together and never work two energy
systems back to back," he said.
Warm-up and cool-down periods in
training sessions are also important.
Train to gain
The key weekly training sessions
are a longer aerobic session, a shorter
speed/sprint session and a middle dis-
tance interval session.
Start with a long aerobic run, which
boosts endurance, strength and fatigue
If your goal time for 10km is one
hour, then start with a long steady run
of about 40 minutes, increasing by
about five minutes each week. Follow
this with a recovery day.
Brichacek, twice runner-up in the
Sydney City 2 Surf, said the best kind
of recovery involved activity, such as
a bike ride, a slow jog, getting in the
pool or even walking.
The next key session is a middle
distance session. In the case of a 10km
run, this can be intervals of 2.5km,
2km, 1.5km and 1km for the session,
but aim to vary the intervals and dis-
tances each week
These intervals are shorter than
race distance, so they need to be run
faster than race pace.
Following another recovery day,
the third key training session is a short
speed session, such as 3×200m and
Vary the repetitions each week with
distances from 100m to 1km.
These anaerobic short sessions sim-
ulate the end of the race, giving you a
few extra gears to play with.
In undertaking such a program,
it's important to also follow a sensible
nutritional plan with plenty of starchy
carbohydrates and a balanced amount
Tailoring your program using these
principles will help you achieve your
fun run goals.
'TIS THE SEASON: Personnel across
the Services are beginning to line up
in fun runs throughout Australia.
Photo: LSIS Paul Berry
Bill blogs on ... choices
ON A short-term deploy-
ment to Papua New
Guinea, I found myself in
I needed to rely on and
implement all the training,
nutritional advice and moti-
vation given to me over the
past few months.
It all came down to choices; I was no
longer in total control and food avail-
ability and fitness training was going to
Breakfast was fine as I could choose
various items from the buffet. However,
when it came to lunch and dinner, the
selections were inadequate.
I decided to order a pizza -- well it
was either that or the KFC-style chicken.
During the week my observation and
surveillance skills improved. I looked at
what meals others were eating and then
made my choice. Overall I think I did all
right -- I didn't pig out.
Readers weigh in
I'VE been tripping the world for the past
two months. I have lost 2kg. I'm heading
back to Penang and serious boot camp-
ing and hill climbing. Hopefully, that will
drop my weight off.
THE winter has been harsh on the
training front. Too many pies at the
football! I'm about to hit the accelerator
as the triathlon season is approaching,
but I'm still cracking sub-10 BFAs.
Email Bill your fitness updates, com-
ments or questions at vasilis.solo
On one occasion we
walked a small portion of
the Kokoda Trail. If it was
not for the last few months'
training, I would not have
completed the trek.
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