Q I’d like to run some 10K's and half-marathons, but I’m not sure if I can build endurance using my current regime. At the moment I do a martial arts class, one or two runs and one gym session a week. I get a few aches, so are these goals unrealistic on this training regime?
A Well done for following such a varied programme. It certainly avoids the repetitive rut that many of us get ourselves into where we do the same old morning runs or evening sessions week in week out.
However, in order to gain the specific endurance for running 10-21km you will need to invest a bit more time in running and reduce your other activities slightly. You need to build up the muscles and systems used specifically for running and the only way to do that is to run.
Here’s a ‘starter’ schedule that will help you gradually increase your endurance. You’ll notice there are four runs, as opposed to the two you’re currently doing, You can obviously chop and change the schedule to fit your lifestyle, but just remember always follow a hard days exercise – like a faster run or judo session – with easy exercise. Here’s a typical week: Monday, rest.
Tuesday, martial arts session. Wednesday, run 5K (three miles) at a relaxed pace (this will help improve your aerobic fitness). Thursday, run of five miles, but with fast 30- to 60-second efforts every five minutes (this helps improve running economy and speed, increase your VO2max and boost your lactate threshold).
Friday, another relaxed 5K to help you recover from the effort. Saturday, warm up on an exercise bike before a weights session (which will help maintain your muscle mass and prevent injury). Finally, on Sunday, do a long, slow run (start at 10K and add 1.5km every second week until you reach a maximum distance of 25K). This will build leg endurance and increase your ability to burn fat, saving precious glycogen.
As for your aches, try sports massage. If you have any muscle tightness, I’d recommend this rather than over-zealous stretching – which research has shown can cause extra injury. A massage will loosen any tight muscles, and it feels great.
—Joe Beer, exercise physiologist and triathlon coach
