Training Plan
Over the past few years I have been really Ad Hoc with my training. Too be honest I like to mix it up a lot, after all if it stops being fun then it becomes a chore. I am lucky to be able to run in some great environments in Queensland so it has been relatively easy to carry out diverse training. I lived in Melbourne for a couple of years and I own a house next to the Plenty River Trail which is awesome for distance training. In Brisbane I use the Kedron Brook for my long run training and the street for 5 milers. I have started using some new training methods.. starting with building a Cardio Base with HR Monitor, then moving on to A marathon training plan.
HEART-RATE MONITOR TRAINING
Probably the biggest change in my training is using a Heart Rate Monitor. At time of writing this (2011) I use a Garmin 405 that I picked up in 2008 before doing the Berlin Marathon. I through the HR Strap in the cupboard at the time as it seemed to be a pain wearing it. I recently decided to dig it out and pair it up with the Garmin.
In Sep 11 when I started to train again after a minor injury, I had read some articles reference HR training and how of you worked in your 'aerobic zone' you would reap more benefits than the full on method I had previously subscribed. All common sense I suppose. I won't rattle on about in depth science (I have put a huge chunk of the current thinking below) but I was definitely impressed with a lot of DR Phil Mafetone's research.
After all the reading (and I did a lot of it!) I am using his approach to Aerobic Training using his 180 formula this will help me to train at Max Aerobic Heart Rate that is required for the distance running I want to undertake.
180 FORMULA
HEART-RATE MONITOR TRAINING
Probably the biggest change in my training is using a Heart Rate Monitor. At time of writing this (2011) I use a Garmin 405 that I picked up in 2008 before doing the Berlin Marathon. I through the HR Strap in the cupboard at the time as it seemed to be a pain wearing it. I recently decided to dig it out and pair it up with the Garmin.
In Sep 11 when I started to train again after a minor injury, I had read some articles reference HR training and how of you worked in your 'aerobic zone' you would reap more benefits than the full on method I had previously subscribed. All common sense I suppose. I won't rattle on about in depth science (I have put a huge chunk of the current thinking below) but I was definitely impressed with a lot of DR Phil Mafetone's research.
After all the reading (and I did a lot of it!) I am using his approach to Aerobic Training using his 180 formula this will help me to train at Max Aerobic Heart Rate that is required for the distance running I want to undertake.
180 FORMULA
To find your maximum aerobic training heart rate, there are two important steps. First, subtract your age from 180. Next, find the best category for your present state of fitness and health, and make the appropriate adjustments:
1. Subtract your age from 180.
2. Modify this number by selecting among the following categories the one that best matches your fitness and health profile:
a. If you have or are recovering from a major illness (heart disease, any operation or hospital stay, etc.) or are on any regular medication, subtract an additional 10.
b. If you are injured, have regressed in training or competition, get more than two colds or bouts of flu per year, have allergies or asthma, or if you have been inconsistent or are just getting back into training, subtract an additional 5.
c. If you have been training consistently (at least four times weekly) for up to two years without any of the problems just mentioned, keep the number (180–age) the same.
d. If you have been training for more than two years without any of the problems listed above, and have made progress in competition without injury, add 5.
1. Subtract your age from 180.
2. Modify this number by selecting among the following categories the one that best matches your fitness and health profile:
a. If you have or are recovering from a major illness (heart disease, any operation or hospital stay, etc.) or are on any regular medication, subtract an additional 10.
b. If you are injured, have regressed in training or competition, get more than two colds or bouts of flu per year, have allergies or asthma, or if you have been inconsistent or are just getting back into training, subtract an additional 5.
c. If you have been training consistently (at least four times weekly) for up to two years without any of the problems just mentioned, keep the number (180–age) the same.
d. If you have been training for more than two years without any of the problems listed above, and have made progress in competition without injury, add 5.
Using myself as an example, I am Forty One and think I fit into category (c):
180–41=139 (Bpm).
In this example, 139 will be the highest heart rate for all training. This is highly aerobic, allowing you to most efficiently build an aerobic base. Training above this heart rate rapidly incorporates anaerobic function, exemplified by a shift to burning more sugar and less fat for fuel.
180–41=139 (Bpm).
In this example, 139 will be the highest heart rate for all training. This is highly aerobic, allowing you to most efficiently build an aerobic base. Training above this heart rate rapidly incorporates anaerobic function, exemplified by a shift to burning more sugar and less fat for fuel.
After reading various papers on this I have decided to build a Cardio Base with this method for 20 Weeks then review my progress before deciding on a Marathon Training Plan for the lead up to next years activities.
CARDIO BASE TRAINING PLAN
MON - REST
TUE - RUN 45-60 Min at MAR (Maximum Aerobic Rate)
WED - RUN 45-60 Min at MAR
THU - REST
FRI - RUN at MAR
SAT - REST
SUN - LONG SLOW RUN with walk breaks 4:35 (building to 15 Miles)
Then Long run will week on week off with half the long run distance on the off week at MAR.
CARDIO BASE TRAINING PLAN
MON - REST
TUE - RUN 45-60 Min at MAR (Maximum Aerobic Rate)
WED - RUN 45-60 Min at MAR
THU - REST
FRI - RUN at MAR
SAT - REST
SUN - LONG SLOW RUN with walk breaks 4:35 (building to 15 Miles)
Then Long run will week on week off with half the long run distance on the off week at MAR.
