I want to improve my speed and my aerobic fitness for my sport?
Hey I play AFL and im at a pretty good fitness level, but i want to improve my aerobic fitness and speed to it’s optimium. Does anyone have any tips, fitness programmes or websites to help me acheive my goals to enter elite fitness?
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Looks like you ran that half at around the pace you have been training at. Overall average pace was around 4:38/K, which approximates to what you are doing for the finish of the long runs, the cruise intervals and fartlek. The 6 x 1000m is faster than the half race pace so while it will be good for the anaerobic fitness, it is not all that race specific. Pushing to 90% the whole way is not normally a sustainable option, instead you have to do enough training so that you can run a 4:15/k to 4:20/k pace as comfortably as you can now run 4:40/k. Partly that will just be a matter of accumulated miles – running economy improves the more training miles you have. Most studies I’ve seen of distance runners show the best times occurring five to ten years after serious training starts. Building your mileage above 60k/wk may help build the necessary aerobic fitness, but you might need to alternate that extra mileage with one of the other sessions to reduce the overall training load. It is hard to build aerobic fitness while doing harder interval work like the 6 x 1000m (or run these at the target race pace as well). The long run could also be done slightly slower to allow yourself to get to the planned pace every other week when you push the last part of the run. Personally I’d also take the easy runs a bit easier, maybe slowing down to a 6:30 so the easy days are really easy allowing you to be better rested and recovered for the hard days. I’ve also heard of some people having success with doing longer target pace runs of up to half the planned race distance. Obviously these are not done frequently, a max of 2/month with a reasonable warm up and cool down afterwards. Given the training you have been doing I’d suggest not doing more than 6K at pace to start with, and building to a max of 10K over the course of the next three months.