v4moose wrote:If your eating for both fitness and weight loss I would go for a meal of moderate carbs and protein about an hour before hand. Say chicken and rice, or tuna and pasta, so that your muscles have plenty of glycogen for the run.
v4moose wrote:yeh man everyones different when it comes to pre run food.
personally just feel so flat if i havn't eaten anything for over an hour before a run - maybe i'm just weird like that.
I was bored on the tram the other and whipped this up, a monthly template for your running for football.
Now granted everyone is training and this is more of an off season running plan so this won't come in handy until October/November this year.
The template is broken up into long, medium and short distance sprints, there is no 10km runs here, and Collingwood's Fitness Director David Buttifant agrees.
It progresses up in volume over 3 weeks then drops it back on the 4th week and off you go again. I believe if more players took planed deloading periods during their training they would actually see greater results and less injuries as the year goes on. AFL players do it so why don't you?
Short Distance (SD) is anything 0 - 40m with a focus on starting speed and acceleration.
Medium Distance (MD) is anything 40 - 200m focusing on reaching then maintaining top speed.
Long Distance is anything 1km and above focusing on aerobic endurance.
To calculate the rest period we're going to use a work:rest ratio. For those unfamiliar with them it refers to timing your set then using a predetermined equation as your rest period. So if we opt for a 1:3 work:rest (w:r) ratio, then if your 1st set takes 3:30mins, then you'll rest 10.30mins between sets.
That might seem like a lot of rest but we're after quality here, not a lot of **** running volume.
For SD use a full rest which still won't be very long anyway as the sets will only take 5 - 7secs or so.
For MD use an almost full rest, about 80 - 90% rest but no shorter.
SD 10 x 20m / MD 3 x 200m / LD 1 x 2km, 2 x 1km (between the 2km and 1km sets use a 1:2 w:r ratio and also sue a 1:2 w:r ratio between the 1km sets)
SD 10 x 20m, 5 x 30m / MD 4 x 200m / LD 1 x 2km, 3 x 1km (1:2 w:r ratio between 2km and 1km sets then 1:3 w:r ratio for the 1km sets)
SD 10 x 20m , 10 x 30 / MD x 5 x 200m / LD 2 x 2km, 3 x 1km (use a 1:3 w;r ratio for the 2km sets and a 1:2 w:r ratio for the 1km sets)
SD 5 x 30m / MD 3 x 150m / LD 1 x 2km
The weekly volume looks like this:
SD - 200M / MD - 600M / LD - 4km = 4.8kms
SD - 350m / MD - 800M / LD - 5kms = 6.15kms
SD - 500M / MD - 1000M / LD - 7kms = 8.5kms
SD - 150m / MD - 450m / LD - 2kms = 2.6kms
Give it a go.
discobrad wrote:v4moose wrote:If your eating for both fitness and weight loss I would go for a meal of moderate carbs and protein about an hour before hand. Say chicken and rice, or tuna and pasta, so that your muscles have plenty of glycogen for the run.
and going on the "see how you feel" mode - i completely disagree with this. firstly i cant eat before a run of any length, just water.
and for the record, your muscles have plenty of glycogen in them before your run, doesnt matter what is in your stomach...unless you are doing an ironman
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