"One Officer One Sport" Series 9
Basic endurance training for distance running

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Athletes can adopt a three-stage training programme to prepare for a distance running competition. The first stage is Basic Endurance Training, second stage, event specific preparation and third stage, competition period.

We shall cover the three stages in full but in this issue, the first stage, i.e. Basic Endurance Training, will be introduced.

To obtain the best training benefit, an athlete should be physically fit. Basic Endurance Training includes the following:

I. Warming up and stretching exercise

II. Technique and Speed Training

* Two repetitions of running 20 metres with thighs lifted, followed immediately by a 40-metre dash.

* Two repetitions of 20-metre run (in active pawing action) each followed immediately by a 40-metre dash.

* Two repetitions of 20-metre run by alternatively bending both knees backward each followed immediately by a 40-metre dash.

* High speed running for 40 metres and four times with an interval of two minutes each. Take a five-minute rest and repeat.

III. Resting for five minutes

IV. Basic Endurance Training (running for 35 minutes at a steady speed)

* Heart rate for the first 10 minutes should be about 150 bpm.

* Heart rate for the next 10 minutes should be about 160 bpm.

* Heart rate for the third 10 minutes is about 150 bpm

* Fast running for the last five minutes.

V. Basic muscular strength training

* Muscular strength training for upper body and abdomen. (The training method will be introduced in the next edition.)

VI. Cool down exercises