services >> running
coaching
Get Personal has a very close interest
in running and coaching runners. It is a popular pasttime and a
great way to keep up fitness levels. It is also one of the best
exercises to gauge any change in your cardiovascular ability.
Get Personal has trained many runners over the
years through our unique and individual planning. Our personal
approach ensures you train through to the event with optimal success.
Many clients have experienced personal best (PB) times through
John's customised programs. Check out some of his testimonials.
Many runners make the mistakes of overlooking
key nutritional and hydration
factors while running. Did you know
you can actually drink too much water? Read more ...
Runner also overlook
the proper intake of carbohydrates especially where endurance
events are undertaken, Get Personal always advocates top nutritional,
hydration, carbohydrate replacement
and resting patterns.
Another key component of any
running program is the addition of strength workouts. Cross training
with some weights
is a great way to break up the program and will also be beneficial
in building up leg strength for long endurance runs.
Speed is the other essential element. Here
are
some of my
ideas*
on speed
running,
fartlek
runs
This is a Swedish term that roughly translates to playful speed.
In practice it equates to
being
a child
again, racing your friend to the nearest lamp post. This
type of training is all unstructured and therefore offers great
variety.
how to do them
Do your regular run of 5-10ks but in-between, run fast
bursts followed by a slow recovery run. The fast burst needs
to last from
30 seconds to 5 minutes and are best judged by visible landmarks
along the way like trees, hills, corners etc.
tempo runs
This is a fast continuos run in the middle ks of your normal
run. They need to be fast but controlled.
how to do them
Run a fast but controlled
speed for 15-30 minutes in the middle of your regular workout.
This isn’t
supposed to be a killer session, just a quicker than normal
leg turn
over
in
the middle
of your run. If you want to be accurate with your speed they
should be about 6-12 seconds slower than your 10K
racing pace.
out and backs
This is when you race against yourself to get a better time.
how to do them
You run to a point that is half the distance of your intended
run and then turn around and re-trace your route
back to where
you started. The intention is to better your homeward
section than the outward section.
For best results pick an area that doesn’t have a lot of
traffic and is fairly flat.
* All workouts require you to warm
up and stretch, and then cool down and stretch afterwards. Stop
if you feel faint or dizzy or feel any injury occurring.
