Modern Athlete Magazine Issue 109, Aug 2018

COACHING TRAINING Winter Alternatives minute race pace interval another four times. Finish off with a cool-down of 10 minutes at an easy pace. 2. Hill Work Warm up for 12 minutes at an easy pace, then run three minutes at your 10km race pace on a two percent incline. Run for two minutes at recovery pace with no incline, then repeat the intervals eight times, followed by a cool-down for 12 minutes. 3. 21km Pace Session Warm up for 12 minutes at an easy pace, then run for 10 minutes at half marathon race pace on a one percent incline. Recover for three minutes at easy pace and no incline, and then repeat three more times, before finishing off with a 12-minute cool-down at an easy pace. Winters are not for sissies. They’re dark and cold, and can be downright miserable. But that doesn’t mean you have to take months off from training only to start from scratch come spring. There are other options to beat the cold and dark. – BY RAY ORCHISON, REGISTERED COACH Midday Running Break ome countries get so cold during winter that it’s not actually possible to train outdoors, and in these countries, many runners do the bulk of their training on treadmills and still achieve amazing results. South Africa is not that cold, but the chilly, dark mornings and evenings may still put you off heading out the door for a run. Therefore, my advice is to use the treadmill for your easy runs and hit the road or the trails for the balance. Workout: 20min easy warm-up, then 4x2min hard with 1min rest between, then 15min easy cool-down. Benefit: Develops your speed endurance. I say “easy” runs, because it’s very difficult to do proper quality sessions like hill repeats or intervals on a treadmill. That’s because it’s difficult to gauge correct pace, build up to correct pace or work out what the incline for your hill repeats should be, and trying to maintain your running pace while pressing buttons means there is always a risk that you may end up in a heap on the floor behind the treadmill! As long as you run carefully, you can still get a solid workout on the treadmill, and you can’t go wrong with these great options: 1. 10km Pace Intervals Warm up at an easy pace for 12 minutes, then run for five minutes at your 10km race pace. Run at an easy pace for two minutes to recover, then repeat the five- 1. Run Hard & Rest 2. Short Sprints Workout: 20min easy warm-up, then 5x30sec sprints with 2min easy jog between, then 10min easy cool-down. Benefit: Gets the legs turning over and develops base speed. 3. Take the Stairs Workout: 20min easy warm-up, then 20x20-30m stair sprints with walk down recovery, then 15min easy cool-down. Benefit: Develops your explosive power and fires up your fast-twitch muscle fibres. About the Author: Ray Orchison is a USATF and NAASFP certified coach. Find him at www.runetics.com. BODY SCIENCE Cool Runnings Sufficient recovery is vital for optimal performance and continued improvement, so when recovery is insufficient, an athlete risks over-reaching and over-training, particularly when training multiple times per day in warm conditions and accumulating several hours of exercise stress with minimal time to recover. That’s why Cryotherapy has become a popular method to maximise recovery in limited time. – BY ERNEST HOBBES W ith cryotherapy there are large procedural differences within various different practices. Cold Water Immersion (CWI) typically utilises moderately cold temperatures ranging from 5°C to 15°C for moderately short periods of time (from 5 to 30 minutes), while Whole Body Cryotherapy (WBC) chambers 34 ISSUE 109 AUGUST 2018 / www.modernathlete.co.za S Another great option is to head out for a quick run during your lunch break or between meetings, when it is warmer and lighter, and these three great lunchtime workouts will keep you improving your fitness during winter:

Modern Athlete Magazine Issue 109, Aug 2018 | Page 34