Train Like a Harrier - Page 2
Acidosis Threshold (AT) Run
OBJECTIVE: Develop sustainable speed for longer races
Time: 20 to 40 minutes
On a flat trail, run 3 to 5 miles at AT Pace (see Pacing Your Workouts). if you’re training for longer trail races, extend this workout by 3 to 4 miles, or 20 to 30 minutes, and run 15 to 20 seconds per mile slower than AT pace to practice holding a comfortably hard pace for an extended time.
VO2 max intervals
OBJECTIVE: Raise your vO2 max to boost aerobic speed
Time: 30 to 50 minutes
Run 5 to 6 x 1⁄2-mile repeats at vO2 max pace, or 3 to 4 x 3⁄4-mile repeats, with a 1:≤1 work-to-rest ratio. For example, if you can run two miles in 12 minutes, you should run each 1⁄2 mile in 3 minutes with 21⁄2 to 3 minutes jog recovery.
Anaerobic Capacity Pyramid
OBJECTIVE inject speed into your legs
Time: 25 to 60 minutes
Run 1 to 2 sets of 1, 11⁄2, 2, 21⁄2, 2, 11⁄2 and 1 minute at anaerobic pace with a 1:11⁄2 work-to-rest ratio and 5-minute jog recovery between sets.
Long Hill Repeats
OBJECTIVE: Boost leg muscle power and vary leg, arm and core muscle use from flat running
Time: 40 to 70 minutes
Run 5 to 6 sets of 1⁄2-mile uphill (5-to- 8-percent slope) at 5K race pace with jog back down as recovery.
OBJECTIVE: increase both your uphill and downhill speed
Time: 30 to 60 minutes
Run 4 sets of 1⁄2-mile uphill and 1⁄4-mile downhill (2-to-3-percent slope) at 5K race pace with 3-minute jog recovery.
OBJECTIVE: Practice rapid changes in pace
Time: 25 to 50 minutes
Run 3 to 6 miles, picking up the pace for 3 minutes, 2 minutes and 1 minute with equal time jog recovery. Repeat this 3-2-1 pattern throughout your run.
The Surge Run
OBJECTIVE: Practice random surges in speed to adapt to race competition
Time: 30 to 60 minutes
Run with other runners of similar ability level for 4 to 6 miles on trails, with one runner designated as the pacesetter, whose job it is to surge at different points in the run. When the pacesetter surges, practice reacting quickly by picking up your pace to match the pacesetter. You can vary the workout by allowing multiple pacesetters.
Hares and Hounds
OBJECTIVE: Have fun while developing speed and agility
For a contemporary version of the early 19th-century English game that started the sport of cross country, designate one or two runners in your group as the hares, with all other runners designated as hounds. The hares take off first through woods and on trails, leaving a trail behind them using powdered chalk or flour and hiding small objects (e.g., flags, tennis balls) along the way. Once the hares get a head start, the hounds take off on their scavenger hunt, following the trail left by the hares and searching for the hidden objects. The hounds can be divided into teams and compete against each other to find the most objects.
Dr. Jason Karp is a nationally recognized coach and 2011 IDEA Personal Trainer of the Year. He holds a Ph.D. in exercise physiology and is the author of five books, including 101 developmental concepts & Work- outs for cross country runners.