Winter is approaching, so many runners have a question about how to train in winter so that running results grow. Of course, the winter training program is different from the summer one. Today's article is about how to train for running in winter. I want to mention right away that if you have the opportunity to fully train in the arena, then this article will not suit you, since in this case you have an advantage that you can use, and which I will talk about in another article.
General principles of building a running training program in winter
In one of my video tutorials, I talked about the heart rate zones in which you need to train. If you have not seen these video tutorials yet, then subscribe to them completely free of charge by following this link: SUBSCRIBE
So, in the summer there is an opportunity to train all these heart rate zones. This is accomplished with slow running, tempo crosses, fartlek, interval work, and speed runs. In winter, unfortunately, some of the interval work will not work. Therefore, you need to focus on other workouts.
Therefore, in winter, the emphasis should be on training muscles and improving and increasing running volume.
Running volume
Running volume refers to the number of kilometers you run per week and month. Many people mistakenly believe that running volume alone determines progress. And the more kilometers you run, the better the result will be. In fact, this is far from the case. Of course, if you run 100 kilometers or more a week, then you can run a marathon without any problems, but the pace of this marathon will depend not only on volume, but also on the speed of work when gaining this running volume. At the same time, with the correct construction of the program, 70 km per week will be much more effective than 100 km of random running.
Running volume quality
The quality of the running volume should be understood as the correct regulation of the load for the body. If you do not balance the load, then during running there will always be a noticeable deficit in one component or another. IN endurance, in the inability to maintain speed, in the absence of finishing acceleration or a large imbalance of leg strength and endurance, when there are enough legs, and “breathers"As many runners say, no.
Therefore, in winter, you need to do 4 main types of running loads.
1. Recovery running on the pulse of 125-135 beats. In essence, this is running at a calm, slow pace. It serves to cleanse the body of toxins and toxins, as well as to recover from other hard workouts. If you train 5-6 times a week, then this cross should be done 1-2 times a week.
As for frost, then up to 10-15 degrees of frost, you can run mono with such a pulse, without fear of freezing. In colder temperatures, slow runs must be run with caution and careful not to get cold.
2. Crossing at an average pace at the aerobic threshold with a pulse rate of 140-150 beats. In this case, you will train your general endurance. In winter, running with such a pulse is the most optimal combination both in terms of load and in terms of heat transfer. Even at very low temperatures when running at this heart rate, and provided that you dress properly for running in winter, there is practically no chance to freeze. The body will generate enough heat to cope with even a 30-degree frost.
At this pace, depending on the distance you are preparing for, you need to run from 6 to 15 km. Do 1 cross a week at this heart rate.
3. Tempo cross at anaerobic threshold with a pulse rate of 165-175 beats. You won't be able to run here for a long time. Heart rate indicators are very high, so you need to understand that an unprepared body can not withstand a prolonged load. But running on this pulse increases the cruising speed of any running distance. Therefore, runs from 4 to 10 km at such a pulse in winter also need to be run.
Tempo runs are best done no more than once a week during winter.
4. Fartlek. Interval running, in which heart rate indicators jump from recovery to maximum. In this case, the body's ability to absorb oxygen is excellently developed, while general endurance and cruising speed are also trained. However, I do not advise running a fartlek at temperatures below 10 degrees below zero, because due to constant "jerking" of the pulse, you can overheat your body at some point, and then suddenly overcool it. What can threaten a cold.
Fartlek also do once a week. Moreover, if this week you have already run tempo cross, then you don't need to do fartlek.
General physical training
Winter is a great time to do your leg workout thoroughly. You can train your legs even at home. You don't have to go to the gym to do this. You do not depend on the weather or time. Since GPP can be done even a little during the day.
It is best to devote 2 days to general physical training in winter.
By itself, muscle training for medium and long-distance running is the execution of a series of exercises, between which there is a minimum rest time. In fact, this is a crossfit, only either without additional weights at all, or with a very small amount of them.
That is, you choose 6-8 exercises for the legs, abs, back, arms, and do them one by one, trying to do them without additional weight, but with the maximum possible number of repetitions. Best of all, 6 out of 8 exercises were on different leg muscles, one on the abs and one on the shoulder girdle.
After completing all the exercises, take a short rest and proceed with the second series. To begin with, 3 episodes will be enough with a rest of 3-4 minutes between episodes.
Then increase the number of episodes.
Choice of exercises: squats, jumping rope, lifting the body on the foot, jumping out, army spring, push-ups with different grips, twisting press, press on the horizontal bar, press of the back lying on the stomach, pull-ups, lunges (straight, sideways, double, oblique), jumping of any kind, stepping on a support, "Pistol". There are many others. But these are quite enough to work out all the necessary muscles while running.
General conclusion
Thus, per week you should do 1-2 sets of GPP, run one recovery cross, do one cross at the aerobic threshold, and run either tempo cross or fartlek.
Due to this, you will continue to progress in running, strengthen your legs, and develop endurance at cruising speed. And in the spring you will already focus on interval training and increasing base speed.
Of course, these are general principles, and ideally it is necessary to adjust these principles for each person individually. In fact, this is the main task in drawing up an individual training program - to find the correct balance of running loads, to choose the ideal general physical exercises that will be needed precisely based on the physical data of a particular person and his goals, to choose the rest time wisely so as not to bring the athlete's body to overwork ... If you want to get an individual training program based on what is written in this article, but perfectly tailored to your physical capabilities, then fill out the application: REQUEST and I will contact you within 24 hours and draw up a training program.
However, even if you try to customize the knowledge of today's article for yourself, I guarantee that you will improve your results next spring with regular training. Do not forget the main thing, correctly balance the loads and do not bring the body to overwork. If you feel that you are very tired, then it is better to skip the workout.
