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Read: 11203,
Vote: 160,
Date: 2011/01/28 07:36:58
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페이스훈련으로 목표를 달성하자 |
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운영자
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레이스페이스주 훈련하라 그러면 목표를 달성한다!
뉴욕 토박이에게 카네기홀(Carnegie Hall)에 어떻게 갈 수 있는지를 물어본 한 여행객에 대한 농담을 알고 있는가? 자부심이 강한 뉴욕시민은 "연습하고, 연습하고 또 연습하라!"고 대답했다. (운영자 註: 카네기홀은 실력이 뛰어난 음악가만 무대에 설 수 있어 길을 묻는 관광객이 카네기홀 출연 방법을 묻는 것으로 착각하고 한 대답) 이런 질문을 달림이에게 적용한다면, 즉 누군가 어떻게 대회에서 빨리 달릴 수 있는지를 물어본다면 "페이스주, 페이스주를 연습하고 또 페이스주를 연습하라!"고 대답해도 좋다.
이 훈련은 구체성의 원칙(the principle of specificity)을 따라야 한다; 한 기술에서 향상하기위해서는 그 기술을 실행해야 한다. 다시 말해 3시간에 마라톤을 완주하기를 바란다면 3시간 마라톤 페이스로 달리는 훈련을 해야한다. 이는 마일당 6:52, km당 4:15 정도이다.
누구라도 간단히 할 수 있을 것으로 보이지만 실제 목표시간을 정해놓고 이를 준비하는 달림이들이 레이스페이스로 제대로 훈련하지 못하는 달림이들이 많다.
As bone-headed simple as that idea seems, many runners preparing for a time goal fail to train at race pace. But only running at goal pace will give you the exact biomechanical, neuromuscular, and cardiovascular training that such an effort requires.
Race-pace workouts are most often used in marathon training, but they're beneficial at any distance. And while they won't get you to Carnegie Hall, they may land you an age-group trophy.
Marathon
At the start of your training, replace a weekly tempo run with five miles at your goal marathon pace (GMP). Do this workout early in the week, and add one mile every week. Once you reach 10 miles, move the GMP run to every other weekend, alternating it with your slower-paced long run. Then build the GMP run to no more than 15 miles; the last one should be three to four weeks from race day. A final five-mile GMP run a week out from race day should feel easy.
Half-Marathon
Half-marathon pace (about 15 to 25 seconds per mile faster than marathon pace) is the speed most closely correlated with traditional tempo runs. Therefore, your weekly tempo runs are your race-pace workouts. Start with three miles and increase by a half-mile every week until you are comfortably running at half-marathon race pace for eight miles. Give yourself at least one easy recovery day before and after these workouts. Cap your tempo sessions at eight miles (plus warmup and cooldown); otherwise, the workout too closely mimics an actual race, which requires extended recovery.
10-K
At 10-K race pace, you should be running just under your VO2 max--a demanding intensity. So keep intervals to a max of two miles and total 10-K race-pace volume per workout to four miles. Here are a few of my favorites: a descending ladder of two miles, one mile, 800 meters, 800 meters with 1:1 time recovery. Or 4 x 1 mile with 1:1 time recovery.
5-K
Because of the high intensity of 5-K race pace, the farthest you should run at this speed in training is one mile, and that will likely feel tough due to the accumulation of lactic acid. So I suggest using more palatable distances for 5-K pace intervals: 800, 1000, or 1200 meters. Try: 6 to 8 x 800 with 1:1 time recovery; 2 x (1200, 1000, 800) with 1:1 time recovery.
출처 : Runners' World(2008.4)
글 : Ed Eyestone
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