Break The Plateau

Keep your body guessing. That’s your job. That doesn't mean going to the fair, eating from every vendor, then guessing what it was you just put in your body... it means doing something different each workout.

When people say they have “reached a plateau” what they really mean is that they are still doing what worked last year only nothing’s changing anymore.

You will recall that a definition of insanity is to do the same thing over and over while expecting a different result. Don't drive yourself crazy, change your actions instead.

To combat cardiovascular “Plateau” three different types of training methods will be discussed: Long Slow Distance (LSD) runs, Interval Training, and Fartlek Training.

………………

Long Slow Distance (LSD):
The intensity of this type of training is considered “conversation exercise.” You should be able to hold a conversation the whole time your doing this type of cardio. If you are training for a specific event then train longer than the distance of the actual event.

Interval Training:
This type of training should not be performed until a strong cardiovascular base has been established.
With intervals you are pushing yourself to the limits for a given amount of time (typically 3-5 minutes), then resting for the same exact amount of time and resuming with the next interval. This is considered a 1:1 work/rest interval and it boasts the benefits of an improved anaerobic metabolism.
Use this type of training sparingly as it is very intense.

Fartlek Training:
This type of training combines short sprint work, interval training, and LSD training all in one workout. You can use an interval program with an LSD pace in lieu of a rest period to simulate Fartlek Training. Yes it's tough, but nothing worth achieving comes easily.

…………..

Don’t let analytics impede action; the continual pursuit of excellence will far surpass the occasional stab at perfection. So don’t stress over detailed programs, that’s a trainers’ job.

Sometimes just lacing up your shoes or stepping through the gym door can be the toughest part of your workout. Consistency first, details later, action habitually.

These types of program variations are for people who are running more than 5 hours a week but are not showing results. Attached is a sample interval training program for use once a sustained base of cardiovascular fitness has been established.


Sample Interval Training Program for a 10 KM Runner:

Sunday
Rest Day

Monday
10 reps of 0.5 KM intervals at race pace with 1:1 work/rest ratio.


Tuesday
10 - KM easy run

Wednesday
45 minute LSD run.

Thursday
5 reps of 1 KM intervals at race pace with a 1:1 work/rest ratio.

Friday
45 minute LSD run

Saturday
45 min. Fartlek run on a flat course.


For more information on program design or training email healthlinknewsletter@live.com

For an archive of previous newsletters view “healthlinkblog.blogspot.com.”