The three types of training added in the coordination phase are
- Time trials: These are runs over one distance, say
1 mile or 10k, which are race practice. Many athletes use races as part of
training (time trials). If you do so, choose a training race that is shorter
than your target race distance so that you will be able to run at your target
race pace or faster. The purpose of time trials is to simulate race conditions
so you can practice running the entire distance smoothly at seven-eighths
effort. Some pointers for time trials:
Sharpeners: These short sharp mini-interval
sessions maintain the anaerobic capacity gained during phase three. The
shortness of the distances used also allows you to develop your sprinting
ability. A typical sharpening workout is to repeatedly sprint 50 meters, jog 40
meters for several or more laps of the track. This quick
acceleration/deceleration not only quickens the reflexes, it also enables you to
handle changes in pace thus giving you more strategic ability.
Sprint Drills: These specific exercises are to
develop your sprinting ability so that you can finish the race with a burst of
speed. Most American sprinting drills are good. These can be added into your
warm-up before your workouts.
- If your cannot maintain your pace over the distance and find that the last
half is slower than your first half then you need to do a solid distance run to
reinforce your base training.
- If you can maintain pace but find it hard to get the pace going at the start
then you need to do more speed work.
- If your pace is erratic then you need to do more pace work so you can lock
your race pace into your neurology.
- High knee – quick steps with high knee action
- Striding – high knee and kick-up in the front
- Bounding – same as hill bounding on the flat
- Run tall – keep your center of gravity high
Implementing Phase Four
Time trials should never be run all-out. It is not to see how fast you can
run but to gauge where you stand with your race performance. Depending on how
you perform these time trials, you should determine what type of workouts should
be emphasized in the following days/weeks.
As the quality of training increases, the importance of easy aerobic running
and jogging will become also increases. These are not to be run hard but nice
and easily to help you recover from exacting workouts as well as to maintain
your aerobic capacity.
This is also the time for self-discipline. You may feel strong and fast once
the workload will lessen and the speed being honed. But the speed development
must be controlled carefully. The temptation to see how fast you can run must be
During this period, long run must be at easy effort and fast run must be
short and fast.