I’ve mentioned from my previous post that I plan to create a customized program for me incorporating some of the Lydiard principles. The first step involve in this program is to run for 2 hours continuously regardless of the pace. I’ve done this already, running around oval track with my heart rate within my aerobic zone (133-153) three times. The next step is anaerobic running and leg-speed training and this is where I’m going to concentrate most.
This step basically consists of hill training and moving your legs fast. The aim of hill training is to bring resistance to the leg muscles specifically those white muscle fibers that are key ingredient for giving you faster speed. It also helps stretch your leg muscles and tendons which eventually will avoid the possibility of having pulled muscles or strained tendons during your actual race.
How I’m going to do hill training:
Warm-up is a MUST for all kinds of training so I’m going to run around the track for fifteen minutes. Fifteen minutes is just my preferred time to spend for my warm-up, but if you find yourself already perspiring and your body feels warm already then you can go to the next step – stretching. Another fifteen to twenty minutes will be spend for stretching. There’s a proper way of stretching which was demonstrated to me last week by elite runner Cris Sabal. I plan to make a blog post with pictures in the future on how to do it properly so that we all can learn from it. After stretching, its time to attack the hill!
It’s a good thing my training ground has everything I got for my runs. It’s got a 150 meter steep uphill road leading to oval track and this is where I’m going to do my hill training. The aim of this exercise is to use your own body weight for the resistance; the center of gravity must be lifted up and down to gain resistance, not just lifting the knees. One key important to remember during hill training is NEVER RUN IT FAST. The idea is the slower the forward momentum, the more resistance on legs that will be concentrated and this is what we are aiming for. At the hill top, I’m going to jog for three minutes and when running down-hill, I’m going to do it faster with the aim of developing leg-speed and stretching leg muscle for better stride length. At the base of the hill, I’m going to sprint the entire stretch of the remaining road leading to Gate 2 entrance gate: this is around 50 meters of flat road then start again running slowly uphill. I plan to do this for one hour plus cool down for at least 15 minutes. All in all hill training can be done from 1:45 to 2 hours.
The running form when running up-hill
Keep the upper body relaxed with arms loose at the sides
Hold your head up, never look down at the ground; this will throw the hips back
Keep knees coming up high with the hips held comfortably forward
I don’t have access to up-hill roads, what I’m going to do?
You can try your building or condo’s stairs 
Buy a manual thread mill which is usually always inclined
How I’m going to do leg-speed training:
I will do my usual warm-up jog for 15 minutes followed by another 15 minutes of stretching. I will try to run 200 meters (this I will do at the oval) with three minutes interval and will do this 10 times. After then 10th repetition, I’ll cool down for at least 15 minutes. I also plan to do this for 15minutes during work (most probably during my 1 hour lunch time) by utilizing my office building’s stairs
The running form when doing leg-speed training:
Run with normal stride with the aim of MOVING THE LEGS FAST.
My schedule:
Tuesday-Thursday-Saturday : Leg Speed training
Wednesday and Friday : Hill Training
Sunday : Long Run
Monday : Rest Day
I plan to start this tomorrow - July 24. I hope this will help me improve my finish time. On August 15, I will join the Urbanite Run (might downgrade to 10k) and this will be my motto:
IMPROVE OR DIE!!
