SEASON AND TRAINING OBJECTIVES: 10K

Once the performance factors are completely defined, we need to mark our goals for the season. In the present amateur runner we’re explaining, our aim was to overtake his time made at 10K, to run under 44-43 minutes.

The biggest training objectives we had were the apparently higher determinants to the proof, the VO2max and the running efficiency. Moreover of training these capacities during all the training, we focus this 2 determinants on the first phase of training (accumulation mesocycle).

At the beginning of the transformation mesocycle and until the end, the aerobic power would be marked like the principal goal to be improved.

Finally, last 3 weeks (realization mesocycle) our target was to guarantee a good end part of the proof, improving the runner’s anaerobic capacity.

Not just endurance training is on our plan, we need to complete it with strength workouts to optimize the cardiovascular work. This way at accumulation mesocycle, we focused strength training on light hypertrophy (to provide muscles with more glycogen).  Once at transformation mesocycle, maximum strength was the aim to reach the more recruitment and synchronization of muscle fibers. Ending transformation period and all realization mesocycle, we trained completely resistance strength, we mean, to rise the cuantity of cycles the muscle is able to make or to hold on.

We have to say that this is just an example of some planification, there are several more and a wide range of viable ones. This is not the perfect one, as you should know, each planification has to be made according to the profile of the runner.

We’ll continue with 10K training soon!