No : 346  
Read: 14345, Vote: 124, Date: 2006/02/17 19:38:00
Á¦ ¸ñ [¿Å±â±â]Á¥´Þ¸®±â(ÅÛÆ÷·±) - Á¾·ù¿Í È£Èí¹ý
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# We All Need Speed: ¿ì¸®´Â ¸ðµÎ »¡¸® ´Þ¸®´Â ´É·ÂÀÌ ÇÊ¿äÇÕ´Ï´Ù

Tempo training is the best way to get faster and stronger, no matter where you are in the pack

Á¥(´Þ¸®±â) ÈÆ·ÃÀº ´õ »¡¶óÁö°í ´õ °­ÇØÁö±â À§ÇÑ °¡Àå ÁÁÀº ¹æ¹ýÀÔ´Ï´Ù, ÀÚ½ÅÀÌ ¾î¶² ¼öÁØ¿¡ ÀÖ´øÁö

by: Ed Eyestone
from: http://www.runnersworld.com/article/0,5033,s6-51-0-0-6141,00.html


Someone once asked me, if I could do only one hard workout for the rest of my life, what would it be?

¾ðÁ¨°¡ ´©°¡ Á¦°Ô ¹¯´Â´Ù¸é, ¸¸¾à Á¦ ³²Àº »îµ¿¾È¿¡ ´Ü ÇϳªÀÇ Èûµç ÈÆ·ÃÀ» ÇÒ ¼ö ÀÖ´Ù¸é, ±× ÈÆ·ÃÀÌ ¹«¾ùÀϱî?

First of all, that's an unfair question. It's like asking, if I could eat only one thing for the rest of my life, what would it be? (My wife's lasagna, but I digress.)

¸ÕÀú, ±×°ÍÀº ºÎ´çÇÑ ¹°À½ÀÔ´Ï´Ù. ±×°ÍÀº ÀÌ·¸°Ô ¹¯´Â °Í°ú °°½À´Ï´Ù, ¸¸¾à Á¦ ³²Àº »îµ¿¾È¿¡ ´Ü ÇÑ °¡Áö¸¸ ¸ÔÀ» ¼ö ÀÖ´Ù¸é, ±×°ÍÀÌ ¹«¾ùÀΰ¡? (Á¦ ¾Æ³»ÀÇ ¶óÀÚ³ÄÀÔ´Ï´Ù¸¸, ¿©´ãÀÔ´Ï´Ù.)
-æ»ñÉ: ¶óÀÚ³Ä(lasagna)-ÆĽºÅ¸¡¤Ä¡Á°í±â¡¤Å丶Åä ¼Ò½º µîÀ¸·Î ¸¸µç ÀÌÅ»¸®¾ÆÀÇ ¿ä¸®

The reality is, there are lots of workouts runners can--and should--do regularly. Training variety improves your fitness, staves off injuries, and keeps motivation high (plus it allows me to eat more of my wife's lasagna). But if pressed to name the one workout that has the greatest impact on racing performance at any distance, I'd answer with a clear conscience: the tempo run.

»ç½ÇÀº, ´Þ¸²À̵éÀÌ ÇÒ ¼ö ÀÖ°í--Á¤±âÀûÀ¸·Î Çؾ߸¸ ÇÏ´Â--¸¹Àº ÈÆ·ÃÀÌ ÀÖ½À´Ï´Ù. ÈÆ·ÃÀÇ º¯È­´Â ¸öÀ» ´õ °Ç°­ÇÏ°Ô ÇÏ°í, ºÎ»ó¿¡¼­ ¸Ö¾îÁö°Ô Çϸç, ´Þ¸®°íÀÚ ÇÏ´Â ¿å±¸¸¦ µå³ôÀÌ À¯ÁöÇÕ´Ï´Ù(´õºÒ¾î Á¦°¡ ¾Æ³»ÀÇ ¶óÀڳĸ¦ ´õ ¸Ôµµ·Ï ÇÕ´Ï´Ù). ±×·¯³ª ¸¸¾à ¾î¶² °Å¸®(ÀÇ Á¾¸ñ)¿¡¼­³ª ´ëȸÀÇ °á°ú¿¡ °¡Àå Å« ¿µÇâÀ» ¹ÌÄ¡´Â ÈÆ·Ã Çϳª¸¸À» ¸»Ç϶ó°í ÇÑ´Ù¸é, Àú´Â ¶¸¶¸ÇÑ ¸¶À½À¸·Î ´ë´äÇÒ °Ì´Ï´Ù: Á¥´Þ¸®±â(ÅÛÆ÷·±).

Tempo runs will make you a stronger miler, a faster 5-K runner, a more powerful 10-K runner, and a less-fatigued marathoner. How can one workout benefit such a wide range of race distances? Simply put: Tempo runs teach your body to run faster before fatiguing.

Á¥´Þ¸®±â´Â ¿©·¯ºÐÀ» ´õ °­ÇÑ ´Ü°Å¸® ¼±¼ö·Î, ´õ ºü¸¥ 5km ´Þ¸²ÀÌ·Î, ´õ ÈûÂù 10km ´Þ¸²ÀÌ·Î, ±×¸®°í ´ú ÁöÄ¡´Â ¸¶¶óÅä³Ê·Î ¸¸µé °ÍÀÔ´Ï´Ù. ÇϳªÀÇ ÈÆ·ÃÀÌ ±×·¸°Ô ¿©·¯ Á¾¸ñÀÇ ´ëȸ¿¡¼­ ¾î¶»°Ô È¿°ú¸¦ ¹ßÈÖÇÒ ¼ö ÀÖÀ»±î¿ä? °£´ÜÈ÷ ¸»Çϸé: Á¥´Þ¸®±â´Â ÁöÄ¡±â Àü¿¡ Àڱ⠸öÀ» ´õ »¡¸® ´Þ¸®µµ·Ï °¡¸£Ä¨´Ï´Ù.

Studies indicate that the best predictor of distance-running performance is your lactate threshold, which is the speed you are able to run before lactic acid begins to accumulate in the blood. By regularly including tempo runs in your training schedule, you will increase the speed that you can run before lactic acid begins to slow you down. To use a car analogy, tempo runs will allow your engine to rev faster without red-lining. Before tempo training, you may have red-lined at an 8-minute-per-mile pace. After a few months of tempo runs, you won't red-line until you reach a 7:30-per-mile pace.

¿¬±¸°á°úµéÀº Àå°Å¸® ´Þ¸®±â °á°úÀÇ ÃÖ°í ¿¹º¸ÀÚ´Â ÀÚ½ÅÀÇ Á¥»ê ºÐ°èÁ¡ÀÓÀ» º¸¿©ÁÖ°í ÀÖ½À´Ï´Ù, ÀÌ´Â Ç÷¾×¿¡ Á¥»êÀÌ ½×À̱⠽ÃÀÛÇϱâ Àü¿¡ ´Þ¸± ¼ö ÀÖ´Â ºü¸£±âÀÔ´Ï´Ù. ÀÚ½ÅÀÇ ÈÆ·Ã ÀÏÁ¤¿¡ Á¥´Þ¸®±â¸¦ ±ÔÄ¢ÀûÀ¸·Î Æ÷ÇÔÇÔÀ¸·Î½á, ¿©·¯ºÐÀº Á¥»êÀÌ ÀÚ½ÅÀÇ ¼Ó·ÂÀ» ¶³¾î¶ß¸®±â Àü¿¡ ´Þ¸± ¼ö ÀÖ´Â ºü¸£±â¸¦ ¿Ã¸± ¼ö ÀÖ½À´Ï´Ù. Â÷¿¡ ºø´ë¸é, Á¥´Þ¸®±â´Â ÀÚ½ÅÀÇ ¿£ÁøÀÌ ´õ ºü¸£°Ô µ¹´õ¶óµµ »¡°£-(ÇÑ°è)¼± (Ç¥½Ã)¸¦ ³ÑÁö ¾Ê°Ô ÇØ ÁÙ °Ì´Ï´Ù. Á¥´Þ¸®±â Àü¿¡, 1km´ç 5:00¿¡¼­ »¡°£¼±¿¡ ´ê¾ÒÀ» °Ì´Ï´Ù. Á¥´Þ¸®±â¸¦ ¸î´ÞÇÑ ÈÄ¿¡, 4:41¿¡ µµ´ÞÇÒ ¶§±îÁö »¡°£¼±¿¡ ´êÁö ¾ÊÀ» °Ì´Ï´Ù.

Every successful distance runner I've ever trained with has done regular tempo workouts. Quality all-weather tracks are nearly as rare as white Christmases in the east African countries of Kenya and Ethiopia. Yet, the undulating dirt roads that cover these countries are the perfect setting for tempo training. Frequent tempo runs at altitude are one of the keys to the east Africans' distance-running dominance.

Á¦°¡ Áö±Ý±îÁö ÁöµµÇß´ø ¸ðµç ¼º°øÇÑ Àå°Å¸® ´Þ¸²ÀÌ´Â Á¤±âÀûÀ¸·Î Á¥´Þ¸®±â¸¦ ÇØ¿À°í ÀÖ½À´Ï´Ù. ³¯¾¾¿Í »ó°ü¾øÀÌ ÈÆ·ÃÇÒ ¼ö ÀÖ´Â ÁÁÀº °æ±âÀå Æ®·¢µéÀº ÄÉ³Ä¿Í ¿¡Æ¼¿ÀÇǾÆÀÇ µ¿¾ÆÇÁ¸®Ä« ³ª¶ó¿¡¼­ È­ÀÌÆ® Å©¸®½º¸¶½ºÃ³·³ ¸Å¿ì µå¹´´Ï´Ù. ±×·³¿¡µµ, ÀÌµé ³ª¶ó¸¦ ±ò·Á ÀÖ´Â ¿ïÅüºÒÅüÇÑ Èë±æÀº Á¥´Þ¸®±â¸¦ Çϱ⿡ ¿Ïº®ÇÑ Á¶°ÇÀÔ´Ï´Ù. °íÁö¿¡¼­ ºó¹øÇÑ Á¥´Þ¸®±â´Â µ¿¾ÆÇÁ¸®Ä« Àå°Å¸® À°»ó Áö¹èÀÇ ºñ°áÁß¿¡ ÇϳªÀÔ´Ï´Ù.

Once you determine your tempo-run pace (see "What's My Tempo?"), you can run it in a variety of workouts. Here are three of the best options designated for beginning, intermediate, and advanced runners, although runners of all levels can adapt any of these workouts and alternate them for training variety.

ÀÚ½ÅÀÇ Á¥´Þ¸®±â ºü¸£±â¸¦ °áÁ¤ÇÏ°íÀÚ ÇÒ ¶§("³» ºü¸£±â´Â ¹«¾ó±î?"¸¦ º¸½Ê½Ã¿À), ¿©·¯ ÈƷõé Áß¿¡¼­ ÀÚ½ÅÀÇ Á¥ºü¸£±â·Î ´Þ¸± ¼ö ÀÖ½À´Ï´Ù. ¿©±â¿¡ »õ³»±â, º¸Åë, ±×¸®°í ºü¸¥ ´Þ¸²À̵éÀ» À§Çؼ­ ¸¶·ÃÇÑ ÃÖ°í ¼±ÅûçÇ׿¡¼­ ¼¼°¡Áö°¡ ÀÖ½À´Ï´Ù, ´Ù¾çÇÑ ¼öÁØÀÇ ´Þ¸²À̵éÀÌÁö¸¸ ÀÌ ÈÆ·ÃÁß¿¡ ¾î¶² °ÍÀ̳ª ¸ÂÀ» ¼ö ÀÖ°í, ÈÆ·Ã ´Ù¾ç¼ºÀ» À§Çؼ­ À̵éÀ» ¹ø°¥¾Æ ÇÒ ¼ö ÀÖ½À´Ï´Ù.


Traditional Tempo Run: Nothing fancy here. After a 2-mile warmup and some strides to loosen up your legs, just get out there and roll at tempo pace. Avoid the temptation to check your watch too soon. Be patient and get into your rhythm before you assess your pace. If you're fatiguing so much that you're slowing down toward the end of this run, you started too fast. A traditional tempo run lasts for at least 20 minutes and maxes out at about 35 minutes. But remember: Your tempo pace is one that you could maintain for up to an hour if it were a race.

ÀüÅëÀûÀÎ Á¥´Þ¸®±â: ¿©±â¿¡ ȯ»óÀº ¾ø½À´Ï´Ù. ´Ù¸®¸¦ Ç®±â À§Çؼ­ 3.2km ¸öµ¥¿ì±â ´Þ¸®±â¿Í ¸î¹øÀÇ Å«°ÉÀ½ ´Þ¸®±â(stride) ÈÄ¿¡, °ðÀå ³ª°¡¼­ Á¥´Þ¸®±â¸¦ ÇÕ´Ï´Ù. ³Ê¹«³ª »¡¸® ½Ã°è¸¦ º¸·Á´Â À¯È¤¿¡¼­ ¹þ¾î³ª½Ê½Ã¿À. ÀÚ½ÅÀÇ ºü¸£±â¶ó°í ÆÇ´ÜÇϱâ Àü±îÁö Àß Âü°í Àڱ⠸®µëÀ¸·Î ´Þ¸®½Ê½Ã¿À. ¸¸¾à ¿©·¯ºÐÀÌ ³Ê¹«³ª ÁöÃļ­ ´Þ¸®±â°¡ ³¡³¯ Âë¿¡ ºü¸£±â°¡ ¶³¾îÁ³´Ù¸é, ³Ê¹«µµ »¡¸® Ãâ¹ßÇß½À´Ï´Ù. ÀüÅëÀûÀÎ Á¥´Þ¸®±â´Â Àû¾îµµ 20ºÐµ¿¾È °è¼Ó ´Þ·Á¾ß ÇÏ°í, ¾à 35ºÐÀÌ ÃÖ´ëÀÔ´Ï´Ù. ±×·¯³ª ÀØÁö ¸¶½Ê½Ã¿À: ÀÚ½ÅÀÇ Á¥´Þ¸®±â ºü¸£±â´Â ¸¸¾à ´ëȸ¿´´Ù¸é ÇÑ ½Ã°£±îÁö ´Þ¸± ¼ö ÀÖ´Â ºü¸£±âÀÔ´Ï´Ù.

Start with tempo runs that are about 2 miles and add a half-mile every 2 weeks until you hit 4 miles. Faster runners (those who can cover more than 4 miles in 35 minutes) can extend tempo runs beyond 4 miles by giving themselves a mini-break at the halfway mark. By taking a 30- to 45-second breather (by jogging very slowly) in the middle of the run, you can extend tempo runs to 5 or 6 miles without the enormity of the distance psyching you out. So, instead of a 5-mile tempo run, think of it as two x 2.5-mile tempo runs with a 45-second recovery break. The 45-second rest will be enough to give a psychological break without letting your heart-rate or blood-lactate levels totally recover. As the weeks progress, you can continue to diminish the mini-break until it no longer exists, and you're running 6 miles of pure tempo.
When you finish your tempo run, cool down with an easy 2 miles.


Á¥´Þ¸®±â´Â 3.2kmÁ¤µµºÎÅÍ ½ÃÀÛÇϽðí, 6.4km°¡ µÇ±â Àü±îÁö 2ÁÖ¸¶´Ù 800m¸¦ ´Ã¸®½Ê½Ã¿À. (35ºÐ¾È¿¡ 6.4kmÀÌ»óÀ» ´Þ¸± ¼ö ÀÖ´Â) ´õ ºü¸¥ ´Þ¸²À̵éÀº Áß°£ÁöÁ¡¿¡¼­ ªÀº ÈÞ½ÄÀ» ÇÏ°í Á¥´Þ¸®±â¸¦ 6.4kmÀÌ»ó ´Ã¸± ¼ö ÀÖ½À´Ï´Ù. ´Þ¸®±â Áß°£ÁöÁ¡¿¡¼­ 30~45ÃÊ ÈÞ½ÄÀ» ÃëÇÔÀ¸·Î½á(¸Å¿ì ´À¸®°Ô ´Þ¸²À¸·Î½á), °Å¸®¿¡ ´ëÇÑ ºÎ´ã ¾øÀÌ 8~9.6km±îÁö Á¥´Þ¸®±â¸¦ ´Ã¸± ¼ö ÀÖ½À´Ï´Ù. ±×·¡¼­, 8km Á¥´Þ¸®±â ´ë½Å¿¡, À̸¦ 45ÃÊ È¸º¹ ÈÞ½ÄÀ» °®´Â 2 x 4km Á¥´Þ¸®±â·Î »ý°¢Çϼ¼¿ä. 45ÃÊÀÇ ÈÞ½ÄÀº ½É¹Ú¼ö³ª Ç÷Áß Á¥»ê ¼öÄ¡ÀÇ ÃæºÐÇÑ È¸º¹À» ½ÃÅ°Áö ¾Ê°í Á¤½ÅÀûÀÎ ÈÞ½ÄÀ» ÃæºÐÈ÷ ÁÙ °Ì´Ï´Ù. ÁÖ(ñÎ)°¡ Áö³²¿¡ µû¶ó¼­, ´õÀÌ»ó ªÀº ½°ÀÌ ¾ø¾îÁú ¶§±îÁö ½¬´Â ½Ã°£À» °è¼Ó ÁÙÀÏ ¼ö ÀÖ°í, ¿©·¯ºÐÀº ¿ÂÀüÇÑ Á¥´Þ¸®±â 9.6km¸¦ ÇÕ´Ï´Ù.
Á¥´Þ¸®±â¸¦ ³¡³ÂÀ» ¶§, ÆíÇÑ 3.2km ´Þ¸®±â·Î ¸öÀ» ½ÄÈ÷½Ê½Ã¿À.


Double Tempo Run: In this workout, you give yourself a substantial recovery period of 5 to 7 minutes sandwiched between two tempo-paced runs. Once again, warm up by running 2 miles and doing some strides. Then do a 15-minute tempo run. While this initial tempo run is hard enough to fall in the tempo-run effort zone, it should feel like it's more on the comfortable side of the comfortable-hard effort scale.

°ã Á¥´Þ¸®±â: ÀÌ ÈƷÿ¡¼­, ¿©·¯ºÐÀº µÎ Á¥ºü¸£±â·Î ´Þ¸®´Â »çÀÌ¿¡ ³¤ 5~7ºÐµ¿¾È ÃæºÐÇÑ È¸º¹À» ½º½º·Î °¡Á®¾ß ÇÕ´Ï´Ù. ¶Ç ´Ù½Ã, 3.2km ´Þ¸®±â¿Í ¸î¹øÀÇ Å«°ÉÀ½ ´Þ¸®±â·Î ¸öµ¥¿ì±â¸¦ ÇϽʽÿÀ. ±×·±´ÙÀ½ 15ºÐ Á¥´Þ¸®±â¸¦ ÇÕ´Ï´Ù. ÀÌ Ã¹¹ø° Á¥´Þ¸®±â µ¿¾È¿¡´Â »ó´çÈ÷ Èûµé°Ô Çؼ­ Á¥´Þ¸®±â Èûµê Áö´ë(effort zone)¿¡ µé¾î¼­¾ß ÇÕ´Ï´Ù, Æí¾ÈÇÏÁö¸¸ Èûµç ºü¸£±â ¹üÀ§¿¡¼­ Æí¾ÈÇÑ ÂÊ¿¡ ´õ ÀÖ´Â °Íó·³ ´À²¸Á®¾ß¸¸ ÇÕ´Ï´Ù.

After a recovery jog of 5 to 7 minutes, run a second tempo run of about the same length. The pace of this second tempo run should be slightly more aggressive and feel like it's more on the hard side of the comfortable-hard effort scale. Part of this perception will be from the fatigue induced by the previous tempo run, and part because you're actually running a little faster. As you get stronger, you can extend the length of each run until your total time at tempo pace reaches 45 minutes.

5~7ºÐÀÇ È¸º¹´Þ¸®±â¸¦ õõÈ÷ ÇÑ ÈÄ¿¡, °°Àº °Å¸®ÀÇ µÎ¹ø° Á¥´Þ¸®±â¸¦ ÇÕ´Ï´Ù. µÎ¹ø° Á¥´Þ¸®±âÀÇ ºü¸£±â´Â ¾à°£ ´õ °ú°¨ÇÏ°Ô ÇÏ°í Æí¾ÈÇÏÁö¸¸ Èûµç ºü¸£±â ¹üÀ§¿¡¼­ ´õ Èûµç ÂÊ¿¡ ÀÖ´Â °Íó·³ ´À²¸Á®¾ß¸¸ ÇÕ´Ï´Ù. ÀÌ·± ´À³¦ÀÇ ÀϺδ ¾Õ¿¡ Á¥´Þ¸®±â¿¡ ÀÇÇؼ­ ÃÊ·¡µÈ ÇǷηκÎÅÍ ÀÏ °ÍÀÌ°í, ÀϺδ ¿©·¯ºÐÀÌ ½ÇÁ¦·Î ¾à°£ ´õ ºü¸£°Ô ´Þ·È±â ¶§¹®ÀÔ´Ï´Ù. ÀÚ½ÅÀÌ ´õ °­ÇØÁü¿¡ µû¶ó¼­, Á¥ºü¸£±â¿¡¼­ ´Þ¸° ÃÑ ½Ã°£ÀÌ 45ºÐ¿¡ À̸¦ ¶§±îÁö °¢ ´Þ¸®±âÀÇ °Å¸®¸¦ ´Ã¸± ¼ö ÀÖ½À´Ï´Ù.

The advantage of this type of tempo workout is that with the lengthy recovery period between the two runs you're able to run more overall volume at tempo-run pace. This means you'll spend more time working at your lactate threshold.

ÀÌ Á¥´Þ¸®±â ÈÆ·Ã À¯ÇüÀÇ ÀÌÁ¡Àº µÎ ´Þ¸®±â »çÀÌÀÇ ±ä ȸº¹ ±â°£À» Æ÷ÇÔÇؼ­ ¿©·¯ºÐÀº Á¥´Þ¸®±â ºü¸£±â·Î ÀüüÀûÀ¸·Î ´õ ¸¹Àº ½Ã°£À» ´Þ¸± ¼ö ÀÖ½À´Ï´Ù. ÀÌ´Â ¿©·¯ºÐÀÌ ÀÚ½ÅÀÇ Á¥»ê ºÐ°èÁ¡¿¡¼­ ´õ ¸¹ÀÌ ÈÆ·ÃÇÒ °ÍÀÓÀ» ÀǹÌÇÕ´Ï´Ù.


Tempo Run 1000s: As the name indicates, this workout consists of 1000-meter repeats done at tempo-run pace with 60 seconds of recovery between them. I often call them Mexican 1000s as Mexican marathoning legend German Silva and his training buddies ran these repeats once a week leading up to his back-to-back victories in the New York City Marathon. Silva and his crew would run up to 15 repeats on a dirt track at 9,000 feet in Toluca, Mexico.

1,000m ¹Ýº¹ Á¥´Þ¸®±â: À̸§ÀÌ ¾Ë·ÁÁÖ´Â °Íó·³, ÀÌ ÈÆ·ÃÀº ¹Ýº¹ÇÏ´Â »çÀÌ¿¡ 60ÃÊ È¸º¹½Ã°£À» °¡Áö¸é¼­, Á¥ ºü¸£±â¿¡¼­ 1,000m ¹Ýº¹À¸·Î ÀÌ·ç¾îÁ® ÀÖ½À´Ï´Ù. ´º¿å½Ã ¸¶¶óÅæ ´ëȸ¿¡¼­ ¿¬ÀÌÀº ¿ì½ÂÀ¸·Î À̲ö ¸ß½ÃÄÚ ¸¶¶óÅæ Àü¼³ °Ô¸£¸¸ ½Ç¹Ù(German Silva)¿Í ±×ÀÇ ÈÆ·Ã µ¿·áµéÀÌ ÀÏÁÖÀÏ¿¡ Çѹø¾¿ ÀÌ ¹Ýº¹ ÈÆ·ÃÀ» Ç߱⿡, Àú´Â ÀÚÁÖ ÀÌ ÈÆ·ÃÀ» ¸ß½ÃÄÚÀÎ 1,000m¶ó°í ºÎ¸¨´Ï´Ù. ½Ç¹Ù(Silva)¿Í ±×¿¡ ¼±¼öµéÀº ¸ß½ÃÄÚ, Åç·çÄ«(Toluca)¿¡ ÀÖ´Â 2,743m Èë Æ®·¢À§¿¡¼­ 15ȸ±îÁö ´Þ¸®°ï Çß½À´Ï´Ù.

Start with six 1000-meter repeats and add one per week until you can run eight to 10 comfortably. Don't exceed 12 repeats unless you plan on winning the New York City Marathon. And don't be put off by the fact that this workout is done on the track. It's still more of a controlled tempo run than a speedy interval session because of the pace.

1,000m 6ȸ ¹Ýº¹¿¡¼­ ½ÃÀÛÇؼ­ ÀÚ½ÅÀÌ 8~10ȸ¸¦ Æí¾ÈÇÏ°Ô ´Þ¸± ¼ö ÀÖÀ» ¶§±îÁö ÀÏÁÖÀÏ¿¡ 1¹ø¾¿ ´õÇØ°©´Ï´Ù. ´º¿å½Ã ¸¶¶óÅæ¿¡¼­ ¿ì½ÂÇÏ·Á°í °èȹÇÏ°í ÀÖÁö ¾Ê´Ù¸é 12ȸ¸¦ ³ÑÁö ¸¶½Ê½Ã¿À. ±×¸®°í ÀÌ ÈÆ·ÃÀº Æ®·¢À§¿¡¼­ ÇàÇØÁ®¾ß¸¸ ÇÑ´Ù´Â »ç½ÇÀ» ÀØÁö ¸¶½Ê½Ã¿À. ºü¸£±â ¶§¹®¿¡ ÀÌ ÈÆ·ÃÀº ºü¸¥ ÀÎÅ͹ú ÈƷú¸´Ù ´õ¿í ´õ ÁÖÀÇÇØ¾ß ÇÏ´Â Á¥´Þ¸®±âÀÔ´Ï´Ù.

This is a good tempo workout for inexperienced runners who might have a hard time running evenly for a 5- or 6-mile traditional tempo run. Or run tempo 1000s every 2 to 3 weeks in place of a more standard tempo run to add variety to your tempo training.

ÀÌ°ÍÀº 8km³ª 9.6kmÀÇ ÀüÅëÀûÀÎ Á¥´Þ¸®±â µ¿¾È¿¡ °í¸¥ ºü¸£±â¸¦ À¯ÁöÇÏ·Á°í Èûµé°Ô ´Þ·ÈÀ» ¹Ì¼÷·Ã ´Þ¸²À̵鿡°Ô ÁÁÀº Á¥´Þ¸®±â ÈÆ·ÃÀÔ´Ï´Ù. ¶Ç Á¥´Þ¸®±â ÈÆ·ÃÀ» ´Ù¾çÇÏ°Ô Çϱâ À§Çؼ­ ÀüÅëÀûÀÎ Á¥´Þ¸®±â¸¦ ´õ ¸¹ÀÌ ÇÏ´Â ´ë½Å¿¡, ¸Å 2~3ÁÖ¸¶´Ù 1,000m Á¥´Þ¸®±â¸¦ ÇϽʽÿÀ.


You can use any of the following four ways to determine your lactate threshold, and, consequently, your tempo-run pace:

¿©·¯ºÐÀº ÀÚ½ÅÀÇ Á¥»ê ºÐ°èÁ¡À» °áÁ¤Çϱâ À§Çؼ­ ´ÙÀ½ÀÇ ³×°¡Áö Áß ¾î¶² ¹æ¹ýÀ» ¾²½Ç ¼ö ÀÖ°í, µû¶ó¼­, ÀÚ½ÅÀÇ Á¥´Þ¸®±â ºü¸£±â´Â:

1. Perceived effort. In general, your perceived effort is how hard you feel you're working when you're running. For a tempo run, your perceived effort should be "comfortably hard." I know that sounds like an oxymoron, same as "jumbo shrimp." How can something be comfortable and hard at the same time? Yet that's exactly what tempo-run pace should feel like. You're running fast enough so that you know you're working hard, but if you had to, you could keep up the pace for up to an hour. If you're on a tempo run with a training partner, you're able to say a few words here and there, but you can't deliver a lengthy diatribe. For that reason, I suggest a tempo run with your boss.

ÀÚ°¢µÈ Èûµê. º¸Åë, ÀÚ½ÅÀÇ ÀÚ°¢µÈ ÈûµêÀº ´Þ¸± ¶§ ¿îµ¿À» ¾ó¸¶³ª Èûµé°Ô ´À³¢´À³Ä ÀÔ´Ï´Ù. Á¥´Þ¸®±âÀÇ °æ¿ì¿¡, ÀÚ½ÅÀÇ ÀÚ°¢µÈ ÈûµêÀº "Æí¾ÈÇÏ°Ô Èûµç" À̾î¾ß ÇÕ´Ï´Ù. ÀÌ ¸»ÀÌ "°ÅÀÎ ¼ÒÀÎ" ó·³ ¸ð¼ø ¾î¹ý °°ÀÌ µé¸°´Ù´Â °ÍÀ» ¾Ð´Ï´Ù. ¾î¶² °ÍÀÌ ¾î¶»°Ô µ¿½Ã¿¡ Æí¾ÈÇÏ°í Èûµé ¼ö ÀÖÀ»±î¿ä? ±×·³¿¡µµ ±×°ÍÀº Á¤È®ÇÏ°Ô Á¥´Þ¸®±â ºü¸£±â¿¡¼­ ´À²¸Á®¾ß¸¸ ÇÏ´Â °ÍÀÔ´Ï´Ù. ¿©·¯ºÐÀº ÃæºÐÈ÷ ºü¸£°Ô ´Þ¸®±â¿¡ ÀÚ½ÅÀÌ Èûµé°Ô ¿îµ¿ÇÏ°í ÀÖ´Ù´Â °ÍÀ» ¾ËÁö¸¸, ¸¸¾à Çؾ߸¸ ÇÑ´Ù¸¸, ÇÑ ½Ã°£±îÁö ÀÌ ºü¸£±â¸¦ À¯ÁöÇÒ ¼ö ÀÖ½À´Ï´Ù. ¸¸¾à ÈÆ·Ã µ¿·á¿Í ÇÔ²² Á¥´Þ¸®±â¸¦ ÇÑ´Ù¸é, ¿©·¯ºÐÀº ¿©±âÀú±â¼­ ¸î¸¶µð ¸»À» ÇÒ ¼ö ÀÖ½À´Ï´Ù¸¸, ±â´Ù¶õ ¿å¼³Àº ÇÒ ¼ö ¾ø½À´Ï´Ù. ÀÌ·± ÀÌÀ¯·Î, Àú´Â Á¥´Þ¸®±â¸¦ ´ç½ÅÀÇ »ó»ç¿Í Çϵµ·Ï Á¦¾ÈÇÕ´Ï´Ù.

-Âü°í: ¢Ñ [¿Å±â±â] ÇǶó¹ÌµåÇü ´Þ¸®±â -ÈƷúñÀ²(2005.12.22)

2. Heart rate. Although heart rate at lactate threshold varies from person to person, it usually falls between 85 to 95 percent of your maximum (women are often on the higher end). Experts in the field of exercise science have come up with an equation to help you calculate percentages of maximum heart rate. Plug in your own numbers below to calculate 85 percent of your maximum heart rate:

½É¹Ú¼ö. Á¥»ê ºÐ°èÁ¡¿¡ ´ëÇÑ ½É¹Ú¼ö°¡ »ç¶÷¿¡ µû¶ó¼­ ¿©·¯°¡ÁöÀÌÁö¸¸, º¸Åë ÀÚ½ÅÀÇ ÃÖ´ë½É¹Ú¼ö(¿©¼ºÀº ÈçÈ÷ ´õ ³ôÀº ÂÊ ³¡¿¡ ÀÖÀ½)ÀÇ 85~95%»çÀÌ¿¡ ÀÖ½À´Ï´Ù. ¿îµ¿ÇÐ ºÐ¾ßÀÇ Àü¹®°¡µéÀº ¿©·¯ºÐÀÌ ÃÖ´ë½É¹Ú¼öÀÇ ¹éºÐÀ² °è»êÀ» µ½±â À§Çؼ­ ¹æÁ¤½ÄÀ» °í¾ÈÇß½À´Ï´Ù. ÀÚ½ÅÀÇ ÃÖ´ë½É¹Ú¼öÀÇ 85%¸¦ °è»êÇϱâ À§Çؼ­ ¾Æ·¡¿¡ ¼ýÀÚ¸¦ ³ÖÀ¸½Ê½Ã¿À.

205 - half your age - resting heart rate x .85 + resting heart rate

2005 - ÀÚ±â Àý¹Ý ³ªÀÌ - ¾ÈÁ¤½Ã ½É¹Ú¼ö x .85 + ¾ÈÁ¤½Ã ½É¹Ú¼ö

So, if I admitted to being 40, and had a resting heart rate of 50 (measured first thing in the morning before getting out of bed), then I'd be crunching these numbers: 205 - 20 - 50 = 135 x .85 = 115 + 50, which equals roughly 165 beats per minute.

±×·¡¼­, Á¦ ³ªÀÌ°¡ 40ÀÌ°í, ¾ÈÁ¤½Ã ½É¹Ú¼ö°¡ 50(¾Æħ¿¡ ħ´ë¿¡¼­ ³ª¿À±âÀü¿¡ ù ÃøÁ¤), ±×·±´ÙÀ½ Á¦°¡ ÀÌ ¼ýÀÚµéÀ» °è»êÇϸé: 205 - 20 - 50 = 135 x .85 = 115 + 50, ÀϺп¡ ¾à 165ȸ ÀÔ´Ï´Ù.

Once you know your tempo heart-rate range, strap on a heart-rate monitor as you head out the door, and it'll tell you if you're hitting your range. If you don't run with a heart-rate monitor, you'll need to keep track of your heart rate yourself. Halfway through your tempo run, slow down for a brief walk and find your pulse. Count the beats for 10 seconds, and multiply that number by 6 to see if you're in your tempo range. Then get right back to your workout.

ÀÚ½ÅÀÇ Á¥´Þ¸®±â ½É¹Ú¼ö ¹üÀ§¸¦ ¾Ë¾Ò´Ù¸é, ¹®¹ÛÀ¸·Î ³ª°¡±âÀü¿¡ ½É¹Ú°è¸¦ Â÷½Ê½Ã¿À, ±×·¯¸é ½É¹Ú°è°¡ ¿©·¯ºÐÀÌ ÀÚ½ÅÀÇ ¹üÀ§¿¡¼­ ¶Ù°í ÀÖ´ÂÁö ¾Ë·ÁÁÙ °Ì´Ï´Ù. ¸¸¾à ½É¹Ú°è¿Í °°ÀÌ ´Þ¸®Áö ¾Ê´Â´Ù¸é, ÀÚ½ÅÀÇ ½É¹Ú¼ö¸¦ ½º½º·Î °è»êÇØ¾ß ÇÕ´Ï´Ù. Á¥´Þ¸®±â µµÁß¿¡, Àá±ñ °È±â À§Çؼ­ ¼Ó·ÂÀ» ÁÙÀÌ°í ÀÚ½ÅÀÇ ¸Æ¹ÚÀ» ã½À´Ï´Ù. 10Ãʵ¿¾È ¸Æ¸·¼ö¸¦ ¼¼°í, ÀÚ½ÅÀÌ Á¥´Þ¸®±â ¹üÀ§¿¡ ÀÖ´ÂÁö ¾Ë±â À§Çؼ­ ±× ¼ýÀÚ¿¡ 6À» °öÇϽʽÿÀ. ±×·±´ÙÀ½ ÈƷÿ¡ ´Ù½Ã µ¹¾Æ°©´Ï´Ù.

-Âü°í: ¢Ñ [¿Å±â±â] ½ÉÀå¿¡ µû¸£¶ó -½É¹Ú°è »ç¿ë¹ý(2004.9.2)

3. Respiration rate. When you hit your lactate threshold, your breathing intensity also increases. Most runners breathe in a rhythm that coincides with their stride rate. The breathing patterns of three to three (taking three strides while you breathe in and three strides while you breathe out), and two to two are most common for easy running. But when you hit two to one (two strides while you breathe in and one stride while you breathe out), you're cruising in tempo land.

È£Èí¼ö. ÀÚ½ÅÀÇ Á¥»ê ºÐ°èÁ¡¿¡ µµ´ÞÇßÀ» ¶§, ÀÚ½ÅÀÇ È£Èí °­µµ ¶ÇÇÑ ¿Ã¶ó°©´Ï´Ù. ´ëºÎºÐÀÇ ´Þ¸²À̵éÀº ÀÚ½ÅÀÇ º¸¼ö¿Í ÀÏÄ¡ÇÏ´Â ¸®µë¿¡ µû¶ó¼­ ¼ûÀ» ½±´Ï´Ù. 3´ë 3 È£Èí ¹æ½Ä(µé¼û¶§ 3°ÉÀ½ ³¯¼û¶§ 3°ÉÀ½), ±×¸®°í 2´ë 2 ¹æ½ÄÀº ÆíÇÑ ´Þ¸®±â ¶§ °¡Àå ÀϹÝÀûÀÔ´Ï´Ù. ±×·¯³ª 2´ë 1(µé¼û¶§ 2°ÉÀ½ ³¯¼û¶§ 1°ÉÀ½)·Î ½¯ ¶§, ¿©·¯ºÐÀº Á¥´Þ¸®±â Áö´ë¿¡¼­ ºü¸£°Ô ´Þ¸®°í ÀÖ½À´Ï´Ù.

-µ¡¸»: »õ(interval)ÈÆ·ÃÀ̳ª ¾ð´öÈÆ·ÃÀ» ÇÒ ¶§ 1´ë 1ÀÎ °æ¿ìµµ ÀÖ½À´Ï´Ù. 3:3, 2:2, 2:1, 1:1¹æ½Ä¿¡ ÄÚ¿Í ÀÔÀ̶õ º¯¼ö¸¦ ³ÖÀ¸¸é, ´Ù¾çÇÑ ÈÆ·Ã ¹æ¹ý°ú ¼Óµµ¸¦ ¸ÂÃ纼 ¼ö ÀÖ½À´Ï´Ù. Á¦ °æ¿ì¿¡ 2:2ÀÏ ¶§ ´ëȸÁÖ(MP) ¿¬½À½Ã´Â ÄÚ·Î µéÀ̽¬°í, ÄÚ¿Í ÀÔÀ» ¹ú·Á¼­ ³»½±´Ï´Ù. MP+´À¸° 10% Áö¼ÓÁÖ¶§ ¸ðµÎ ÄÚ·Î ½¬·Á°í ÇÕ´Ï´Ù. °°Àº 2:2°æ¿ì¿¡µµ ÈÆ·Ã ¼Óµµ¿¡ µû¶ó¼­ ÄÚ¿Í ÀÔÀ» ÀÌ¿ëÇÏ¸é ½Ã°è¸¦ º¸Áö ¾Ê´õ¶óµµ ºü¸£±â¿¡ ´ëÇÑ °¨À» ÀâÀ» ¼ö ÀÖ½À´Ï´Ù. ±×¸®°í ÀÌ ÈÆ·Ã Á¾·ù¿Í È£Èí ¹æ½Ä¿¡ µû¶ó¼­ º¸Æø°ú Àڱ⠸öÀÇ ¹«°ÔÁ᫐ ¾Õ¿¡ ³õÀÌ´Â ´Ù¸® À§Ä¡µµ ´Þ¶óÁý´Ï´Ù. ¶ÇÇÑ ´Þ¸° °Å¸®¸¦ ¾Ë ¼ö ÀÖ´Â ±æÀ» Æò¼Ò È£ÈíÀ¸·Î ´Þ·ÈÀ» ¶§, ³ª¿Â ±â·ÏÀ» ÅëÇؼ­ ¸ö»óŸ¦ °¡´ÆÇÒ ¼ö ÀÖ½À´Ï´Ù.

4. Racing pace. You can base your tempo pace on either your 10-K or your 5-K race pace. Shoot for about 20 seconds per mile slower than 10-K pace or 30 seconds per mile slower than 5-K pace.

´ëȸ ºü¸£±â. ÀÚ½ÅÀÇ Á¥ ºü¸£±â¸¦ 10km³ª 5km ´ëȸ ºü¸£±â·Î ¾Ë ¼ö ÀÖ½À´Ï´Ù. 10km ºü¸£±âº¸´Ù km´ç ¾à 12.5ÃÊ ´À¸®°Ô ¶Ç´Â 5km ºü¸£±âº¸´Ù km´ç ¾à 18.75ÃÊ ´À¸®°Ô ÁúÁÖÇϽʽÿÀ.



# Training: ÈÆ·Ã

All-in-one workout: Çϳª·Î ÃæºÐÇÑ ÈÆ·Ã

from: http://www.runnersworld.com/daily_tip/0,5037,0-0-0-0-8553X541X886,00.html

If you're pressed for time and looking for one high-quality workout each week, try this: Jog 2 to 3 miles to warm up, then run at tempo pace (slightly slower than 10-K race pace) for 3 to 4 miles, then finish with 2 to 3 miles of easy running. This way you get endurance and speed at the same time.

¸¸¾à ½Ã°£ÀÌ ¾ø°í ¸ÅÁÖ¿¡ °¡Àå ÁúÀûÀÎ ÈÆ·Ã Çϳª¸¦ ã°í ÀÖ´Ù¸é, ÀÌ ÈÆ·ÃÀ» Çغ¸½Ê½Ã¿À: ¸öµ¥¿ì±â¸¦ À§Çؼ­ 3.2~4.8km õõÈ÷ ´Þ¸®±â¸¦ ÇÑ ´ÙÀ½¿¡, Á¥´Þ¸®±â ºü¸£±â(10km ´ëȸ ºü¸£±âº¸´Ù ¾à°£ ´À¸®°Ô)·Î 4.8~6.4km¸¦ ´Þ¸° ÈÄ¿¡, Æí¾ÈÇÏ°Ô ´Þ¸®±â·Î 3.2~4.8km¸¦ ´Þ·Á¼­ ³¡¸¶Ä¡½Ê½Ã¿À. ÀÌ ¹æ¹ýÀ¸·Î Áö±¸·Â°ú ºü¸£°Ô ´Þ¸®´Â ´É·ÂÀ» µ¿½Ã¿¡ ¾ò½À´Ï´Ù.



µ¡ºÙÀÓ: ¸¶¶óÅæ ÈÆ·Ã ¹æ¹ý¿¡µµ Ãß¼¼(trend)°¡ ÀÖ°í, Á¥´Þ¸®±â(tempo run)°¡ Á¦°¡ ÁÁ¾ÆÇÏ´Â ÀÚÀ¯ÁÖ(fartleck)¸¦ ¹Ð¾î³»°í ÀÖ´Â °Í °°½À´Ï´Ù. ¸¶¶óÅæ¿Â¶óÀο¡µµ ¿À·¡Àü¿¡ Á¥´Þ¸®±â ÈƷùýÀÌ ¿Ã¶ó¿Í ÀÖÁö¸¸ ±â¾ïÀ» »õ·Ó°Ô ÇϼÌÀ¸¸é ÇÏ´Â ¹Ù¶÷¿¡¼­ ¿Ã¸³´Ï´Ù.

-Âü°í:
¢Ñ Á¥»ê¿ªÄ¡ÈÆ·Ã -¸¶¶óÅæ¿Â¶óÀÎ
¢Ñ Follow the Beaten Path -by:Bob Cooper
¢Ñ [¿Å±â±â] ¸¶¶óÅæ ÈƷùýÀÇ Àüȯ -ÀÏÁ¤Ç¥(2006.2.11)

À߸øµÆ°Å³ª ¸Å²ô·´Áö ¾ÊÀº ºÎºÐ¿¡ ´ëÇÑ °¡¸£Ä§¿¡ ´Ã ¿­·Á ÀÖ½À´Ï´Ù.

°¡À»ÀÇÀü¼³ ÁÁÀº Á¤º¸ °¨»çÇÕ´Ï´Ù
2007/04/13 09:59:00   
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