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Article: REPETITION TRAINING IN RUNNING

L'ALLENAMENTO DI RIPETUTE NELLA CORSA
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REPETITION TRAINING IN RUNNING

Dr. Lorenzo Lotti, Running coach

The intervals in running are training at a varied pace: a certain distance is decided and this must be done at a fast pace, and then a recovery period is observed, in which you run at a lower pace, which can be medium, slow, gentle or – in some cases – may also include rest while standing still.

The alternation of fast and slow strokes must be "repeated" several times.


The repetitions can therefore be of different types, depending on:


– the distance and pace of the interval

– the time and pace of recovery

– the number of repetitions

These three parameters vary depending on the race being prepared.


We can divide repeats into three macro-categories:


1) Short repetitions

Over 0.124274 miles, at submaximal speed, with long recovery (the duration of which will vary depending on the athlete's level. The aim is to start each interval with a complete recovery of the heart).

2) Average repetitions

Over distances between 0.248548 and 1.24274 miles. The intensity is stable based on the threshold. The more you want to favor anaerobic work, the shorter the distance (0.248548-0.372823 miles) and the higher the intensity. Recovery is rushed and incomplete. The fact that recovery is incomplete helps the body to be put under stress and get used to withstanding the speed of the repeated fraction for a longer period of time.

3) Repeated length above 1.24274 miles, he ran at the anaerobic threshold speed, with 1'-2' of recovery.

Personally, I'm a fan of repeated races at race pace. They have the purpose of getting us used to the pace to be followed on the day of the competition and also have a psychological advantage: they prepare us in training to "feel" what we will feel in the race.


Here is an example of intervals at race pace depending on the distance you are preparing:

– 6.21371 miles: from 4x0.621371 miles up to 8x0.621371 miles

– half marathon: from 6x0.621371 miles up to 10x0.621371 miles

– marathon: 10x0.621371 miles; 4x1.242742m; 2x53.106856 miles

The repetitions must be inserted starting from the specific preparation phase and should never be more than two per week. Exaggerating with this type of training risks tiring us in the long run and sending us into overtraining!

 

Integration and the right support are important when planning these fast, intense and demanding jobs. 30 minutes before the session I take  Perfor Max, designed to give the body a general feeling of physical well-being. The formulation is particularly rich in vitamins (all those of group B, vitamins C, E and A), mineral salts and extracts and algae, which contribute to the supply of precious nutrients for the body. Ginseng and Eleutherococcus extracts increase the body's resistance to external stimuli of various types and in particular to stress and tiredness; together with Spirulina, they improve performance during sporting activities and recovery following intense or prolonged efforts. The presence of Alfa-alpha and Spirulina are able to provide the body with a significant quantity of minerals, especially useful during intense physical activities, in which greater losses occur. The tonic action of Ginseng, Lemon and Mint essential oils provide further support.

Post training, however, is my best ally Olio Strongful, a mixture of essential oils that acts on muscle stiffness and the reabsorption of lactic acid, promoting recovery after effort, anti-fatigue and decontracting, I recommend using it for a regenerating self-massage.

Remember recovery is as important as training. Happy racing runners!

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