Is it possible for you to change your regular boring training routine into fun, interesting and varied sessions? Can you do this and still improve your fitness, including your speed, leg power and work capacity?
With ‘run play’ workouts you certainly can! Run play training involves a mixture of activities including running, sprinting and bounding that are combined with mobility and agility drills to give you that enjoyable workout while still reaping the rewards.
It is possible to alter run play workouts to the needs of the individual athlete. Specific weaknesses in an athlete’s fitness (e.g. speed or stamina) can be corrected by altering various portions of the run play format. For example, an individual who needs more speed can emphasize the speed training units, etc.
Run-play workouts can be especially helpful during the general-preparation phase of training however periodic use of the run play format can give you much-needed variation in your training during both the pre competitive and competitive phases of training.
All run-play activities should be performed on a soft, resilient surface away from the track and roads, so the best site for run-play training is an outdoor trail, a park, or a level grassy field.
Run-play training can be carried out individually or in groups, however performing the sessions in groups makes it more enjoyable and can help in team building. It is also best to perform the sessions at the end of a training week, followed by a rest day or light training to allow for complete recovery.
Many exercises, drills, and activities can be used in run-play training. It is however important that the drills are specific to the event of each individual. A sprinter will want to improve leg power, acceleration and maximal speed compared to a distance runner who is hoping for better speed endurance and aerobic endurance. Therefore the run play training must be specific to the athlete’s event!
Here are the basic training units which are the 'building blocks' of run-play workouts. (The terms used are explained in more detail in the glossary at the end.)
Warming Up
The warm up lasts 20 to 25 minutes and starts slowly and gradually progresses in speed and intensity. Start by walking, marching and slow jogging before progressing into activities such as trotting (fast jogging), skipping, backward jogging, side shuffles, and small jump bounding (from foot to foot).
Between each exercise, jog slowly for a little while, and try to perform the activities in multiple directions (backwards, and sideways right and left, in addition to straight ahead) in order to add variety, fun, and increased difficulty to the warm-up.
This part of the warm up is done to raise body temperature, increase blood flow to the muscles and engages your nervous system, muscles and joints. The total distance covered during this portion of the warm-up should be about 1000-1200 metres.
The next part of the warm up is done to increase the range of motion at major joints in the body. Dynamic exercises including arm swings, neck movements, trunk and shoulder motions, hip circles and twists, leg swings, and ankle bounces should be performed for about 10-15 repetitions each.
The warm-up concludes with running activities that are specific to your event and prepare you for the activities which form the main portion of your workout: -
Sprinters, basketball players: Perform two 60-80 metre strides at 75% of your maximum speed with walk back recovery. To work out what is 75% of your maximum speed, put your various running paces on a scale of 1-10, with 10 being your absolute maximum speed. Then try to run the reps at a speed which would correspond with about 7.5 on this scale.
These strides are followed by two 40-50 metre accelerations. Increase your speed from 50% to 90% of maximum over the course of 40-50 metres. Use a slow walk back to the starting point, while keeping your legs loose and relaxed ('shake them out' if necessary) for recovery.
Middle-distance runner, soccer players: Perform two 120-150 metre light runs at 65% of maximum speed with a jog back recovery. This is followed by two 80-100 strides at 75% maximum speed with walk back recovery.
Distance runners: Run two 150-200 metre light runs at 60% of maximum speed, with a jog-back recovery. These are followed by four 100-120 metre strides at 75% of maximum speed with a walk-back recovery.
After the warm-up, move directly into the following training exercises.
Leg Power Training
Plyometric exercise is used to improve leg power with activities such as bounding and hopping used. Leg power and running speed improve because the reactive capabilities of your legs increase, so your legs become more spring like meaning you’ll get more energy out of each stride, therefore increasing stride length.
An example leg power training session is shown below:
Sprint events, basketball: Four to six sets of 10 bounds, alternating your left foot and right foot. Each foot contact with the ground counts as one bound. Walk back to the start for recovery between each set. Try to make the bounds as long and fast as possible.
Following the bounds perform four to six sets of 8 to 10 hops on the left foot followed by four to six sets on the right foot. Again, use walk back recoveries between sets.
Middle-distance events, soccer: Perform three to five sets of the bounds and hops as described above, with walk-back recoveries between sets.
Distance events: Complete two to four sets of the bounds and hops described above, with walk- back recoveries.
Don't worry too much about the distance covered with each bound or hop for any event; instead focus on keeping up a good rate of movement.
Speed Training
Exercises which focus on improving sprint form while running at less than maximal velocities can help develop foot speed. This increased foot speed then provides the foundation for more specific speed training which is carried out during the pre competitive and competitive phases of the training year.
Speed training is applied to the following events as follows:
Sprint events: Perform four to six accelerations, where you begin slowly with a jog and buld up smoothly to 90% of maximum speed over a 30-50 metre distance. This speed is then maintained for an additional 20-30 metres.
The focus during these runs is on a powerful knee and arm drive, an upright posture with a stable trunk, and strong but quick ground contacts with each foot strike. Use a slow walk back recovery between each repetition.
Form accelerations are followed by three to four form sprints. These sprints are carried out at an intensity of 85-90% of maximum speed over a 60-80 metre distance. Each rep is followed by slow walking back to the start line and leg shaking for recovery.
These form accelerations and sprints teach you the 'feeling' of acceleration and fast running. High speed running is a skill and through requires a lot of practise. These form acclerations and sprints develop ‘speed skill’ through sprint mechanics and build up and maintenance of speed.
Middle-distance events: Conduct four to six reps of form sprints as outlined above, over a distance of 120-200 metres at 85-90% of maximum speed. For recovery, just walk slowly back to your starting point, keeping your leg muscles as loose as possible.
Speed Endurance Training
Speed endurance is the ability to maintain submaximal but high quality running speeds over distances of 150 metres. Through speed endurance training you can tolerate increased lactic acid build up while also lessening your fatigue at high tempos.
This type of training is most important for athletes in events of 400m and longer but can also be used by sprinters as a form of base training. The speed-endurance component of run-play training includes the following:
Sprint events: Carry out four to six reps of 150- 300 metre rhythm runs at about 75-80% of maximum speed. The focus is on smooth running form and quick leg turnover. Longer distances (250-300m) should be used in the early weeks of training with the distances becoming shorter (150-200m) but FASTER as the season progresses. Use a walk back recovery between each repetition.
Middle-distance events: Complete three to six 300-metre rhythm runs at 800-metre race pace if you compete at 800 metres or three to six reps of 500 metre rhythm runs at 1500 metre race pace if you're a 1500 metre competitor.
If you compete at both distances, do half of your rhythm runs at 800-metre speed and half at 1500 metre tempo. Use a slow, jog back recovery instead of a walk.
Distance events: Conduct four to eight sets of 300-500 metre rhythm runs at about current 5-K race speed. Perform the runs as described above, with slow jog-back recoveries.
General Endurance Training
To develop general endurance or stamina, bouts of continuous activities at moderate intensities for more than 3 minutes should be used.
The general-endurance component of run-play training includes the following:
Middle-distance events: Carry out a cool run of 2000-3000 metres at around 70-75% of maximal heart rate. This serves as a wrap-up to the main training portion of a run-play workout and should be performed at a relaxed and easy pace.
Distance events: Try a cool run of 3000-5000 metres at about 70-75% of maximal heart rate. Don't try to run too fast; the pace should feel fairly easy, and you should feel very relaxed.
Cooling Down
All athletes should perform the same cool down portion of a run play workout to gradually return the body to a state of rest. It involves walking and steady jogging for 500-800 metres followed by static stretching of the calves, hamstrings, quads, and hip and buttock muscles.
Run Play Glossary of Terms
Marches: Walking with an exaggerated knee lift. Bring the thigh to parallel with ground as knee moves forward and upward.
Strides: Repetitions performed at approximately 75% of maximum speed. Distances vary depending on the training objectives but are typically 60-150 metres in length.
Accelerations: Speed-oriented runs that begin with a jog at approximately 50% of maximum speed and gradually accelerate smoothly to 90% of maximum speed over a short distance - usually about 20-60 metres.
Light runs: Runs performed at approximately 60% of maximum speed over distances of 120-200 metres.
Horizontal bounding: Jumping from one foot to the other repeatedly while moving forward over the ground. Has a long exaggerated stride length with high knee lift.
Hopping: Jumping on one foot repeatedly while moving forward.
Form accelerations: Accelerations which emphasize a powerful knee and arm drive, an upright and stable trunk position, and a strong push-off on each footstrike. Build up to 90% maximum speed over the first 40-50 metres and then maintain this speed for 20-30 metres.
Form sprints: Runs performed at 85-90% of maximum speed over distances ranging from 60- 200 metres, depending on the event. Always carried out with an emphasis on proper sprint mechanics as in form accelerations.
Rhythm runs: Runs completed over 150-500 metres at about race pace for 800-metre and 1500-metre competitors or 5-K race tempo for distance runners. The focus is on correct running form and the establishment of an appropriate 'rhythm' (leg turnover) for racing.
Cool runs: Continuous efforts of about 2000-5000 metres at a moderate, conversational intensity of about 70-75% of maximal heart rate.
Strength Levels Related to Running Performance
Strength is an important factor in running performance. I have not yet met a sub-four-minute miler or a sub- 1:50 800m male athlete or a sub-2-minute 800m female runner who could NOT do the following exercises:
1. Do a full squat with bodyweight.
2. Clean and press seven-tenths of their weight overhead.
3. Curl six-tenths of their weight
4. Hop 25m distance in 10 hops on each leg.
5. Do 40 press-ups in one minute
6. Do 40 bent-knee abdominals in one minute.
7. Do 40 squat thrusts in one minute.
8. Do eight chins (male) and three chins (female)
Why not use run play sessions in your training programme to have fun and make your training more varied whilst developing your fitness. Try the above sessions and you’ll reap the benefits!
This article originally appeared in the sports science newsletter, Peak Performance.
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