Overview
Running is something everyone is familiar with, but there is often a misconception that running fast and hard is the sole key to becoming a faster runner.
Now that you understand a little about aerobic vs. anaerobic, this would mean you are always training in your Zone 4/5, and this does not help you with endurance. At Full Throttle, we build your running endurance and speed, which means some days are light and some days are hard.
How Class Is Structured
Every Tuesday is speedwork (Anaerobic, Zones 4 and 5). Coach Ray Camano designs these workouts to build the speed you need to incorporate into a race. Make no mistake, this workout will put you at difficult thresholds.
Additional run workouts are programmed for each athlete (on other days) to be self-administered and are purely aerobic. For example, it’s typical for an athlete to have an aerobic run of 3-4 miles added to their training schedule two to three days per week.
Warm Up – (~1 mile) 10 min easy
Dynamic Warm Up – stretch & flexibility drills
Main Set – (~3 miles) – speed sets @ MAF, Tempo, easy recovery
Cool Down – (~1/2-1 mile) – easy
Understanding Your MAF (Maximum Aerobic Function)
The MAF (Maximum Aerobic Function) test helps you determine the /mile pace you can hold for one hour (Zone 3).
The test itself takes 35 minutes, and by the end, you’ll know your maximum Aerobic /mi pace.
We break the MAF test down in detail in next week’s Guide “The 3 Threshold Tests”.
Running On The Track
The indoor track at Chelsea Piers is an alternative to running on the treadmill. One lap is equal to a little more than ¼ mile.
To be precise, lane 1 measures exactly 432 meters per lap. Running 4 laps at Chelsea Piers equals 1728 meters vs. a 1-mile distance which is only 1609 meters, a difference of 119 meters.
Every 4-laps on the Chelsea Piers track equals 1.07 miles
Every 15-laps (not 16-laps) on the Chelsea Piers track equals 4.02 miles
The track alternates directions every other day. You can find the direction posted on the window side of each track entrance.
Track vs. Treadmills –
Running on a treadmill versus a track (or outside) has both its advantages and disadvantages. The most noteworthy difference is that treadmills offer better shock absorption than tracks, pavement, or roads, which means they are less stressful on your body. Additionally, treadmills are precise.
Running outdoors can feel more engaging, improve your mental health, and can be done anywhere. The tradeoff, it is more intense on your body and has a greater chance of resulting in injury. It is also affected by weather conditions.