A training system is something like making a cake. The body of the cake comes first, with careful control of the mixture, the right amount of heat and timing.
Once the cake is strong and robust, we can decorate it with cream in the middle and icing on top.
We can liken the the cake, cream and icing to the three components of training - the aerobic base (cake), anaerobic or speed training (cream), and the rest, racing diet etc. (icing)
Nothing looks worse than when a cake has not worked. When its lopsided, the cream oozes out the side that is "flat", and the icing looks top heavy and sinks into the cake which is too soft and soggy.
Just as in cake making, speed training and racing will fall "flat" if the aerobic base is not developed as it should be.
The body of the cake - the preparation and cooking take longer than the cream and icing, and while the latter is the more glamourous, they depend on a sound basic cake. Improvement in running fundamentally depends on areobic conditioning.
It has been said here many times but some are still missing the message, continuous, steady, consistant running is the safest, surest and ultimately the most successful way to get "fit" and consequently improve as a runner, AT ANY LEVEL. The more time spent running at a continuious steady pace the better the basis for your cream and icing which may be an elusive sub - whatever 5km.
Consistant means at least four times a week. Continuous means without stops, with a minimum of 20mins. for each run. Steady means at a rate where talking is possible and you feel pleasantly at the end not totally exhausted.
Of course the longer you run, the more often you run (within the limits of adequate rest) the more likely you are to improve.
You don't need any of the gadgets that are sometimes waffled on about here. You don't need the wonder drinks, energy replacements, etc. There are people here who would be supprised to learn that sensible diet and water work just as well. You don't even need a watch, just a good pair shoes in the mid price range.
To this extent running is a great sport - SKILL OR TALENT HAS LITTLE TO DO WITH IT, AND IMPROVEMENT IS STRONGLY RELATED TO EFFORT!!!
Once the cake is strong and robust, we can decorate it with cream in the middle and icing on top.
We can liken the the cake, cream and icing to the three components of training - the aerobic base (cake), anaerobic or speed training (cream), and the rest, racing diet etc. (icing)
Nothing looks worse than when a cake has not worked. When its lopsided, the cream oozes out the side that is "flat", and the icing looks top heavy and sinks into the cake which is too soft and soggy.
Just as in cake making, speed training and racing will fall "flat" if the aerobic base is not developed as it should be.
The body of the cake - the preparation and cooking take longer than the cream and icing, and while the latter is the more glamourous, they depend on a sound basic cake. Improvement in running fundamentally depends on areobic conditioning.
It has been said here many times but some are still missing the message, continuous, steady, consistant running is the safest, surest and ultimately the most successful way to get "fit" and consequently improve as a runner, AT ANY LEVEL. The more time spent running at a continuious steady pace the better the basis for your cream and icing which may be an elusive sub - whatever 5km.
Consistant means at least four times a week. Continuous means without stops, with a minimum of 20mins. for each run. Steady means at a rate where talking is possible and you feel pleasantly at the end not totally exhausted.
Of course the longer you run, the more often you run (within the limits of adequate rest) the more likely you are to improve.
You don't need any of the gadgets that are sometimes waffled on about here. You don't need the wonder drinks, energy replacements, etc. There are people here who would be supprised to learn that sensible diet and water work just as well. You don't even need a watch, just a good pair shoes in the mid price range.
To this extent running is a great sport - SKILL OR TALENT HAS LITTLE TO DO WITH IT, AND IMPROVEMENT IS STRONGLY RELATED TO EFFORT!!!
Excellent Phar, so true.
Excellent Phar, so true.:1: i get it---no cart before the horse!