PHYSICAL EXERCISES

Oxygen Capacity.

Exercise 1:

Longer intervals

Oxygen uptake

Longer intervals can be found in many different shapes, for example 6x4 min with 2 min break, or 8x1000 m with 1½ min break, 4x8 min with 3 min break and so on.

But typically for all the intervals is that they last for 2-8 min. Each interval is followed by a break lasting about half of the running time. Though very rear more than 3 min.

The active training time should be in between 20 and 30 min and the intervals is done with a pulse interval 85-100 % of max pulse, where the pulse is typically higher on the short intervals.

The break between the intervals can both be active or passive. Both can be good and you should find the method that suits you best.

Intensity: 85-100 % of max pulse.

Time: 30-45 min plus warming up and down

Example:

10 min warm up

30 min 6x1000 m, every interval is run on 3.20 min, break every time 2 min

10 min warm down

10 min stretching

Why:

To develop oxygen uptake

Exercise 2:

Shorter intervals

Oxygen uptake

Shorter intervals can also be found in many different shapes, for example 15/15 sec, 30 seconds (work) /15 seconds rest) or 2 work and 1 min rest and so on. But typically for all the intervals is that they last up to 2 min. Each interval is followed by a break lasting about half of the running time and the intervals lenght.

The active training time should be in between 20 and 30 min and the intervals are run with a pulse interval 90-100 % of max pulse. At 15/15 interval it can be a challenge that the break is to short, because it takes time to slow down after the intervals end. Therefore it can be a advantage to run them on a treadmill.

Intensity: 90-100 % of max pulse.

Time: 30-45 min plus warming up and down

Example:

10 min warm up

10 x 30/15 intervals  (30 seconds work followed by 15 seconds rest).

10 min warm down

10 min stretching

Why:

To develop oxygen uptake to the maximum

Exercise 3:

Distance training

Oxygen uptake

It can be run as a route or a specific time. Try to hold the pace as high as possible. It is very important that the pace does not get to low, because the pulse is important is this training. By distance training the pulse must be at 90-95 % of max, but it can be a little lower at longer distances, typical more than 25-30 min.

To be more motivated it can be a good thing to participate in normal road races.

Intensity: 85-95 % of max pulse.

Time: 20-45 min plus warming up and down

Example:

20 min warm up,

35 min/10 km roadrace

10 min warm down

10 min stretching

Why:

To develop oxygen uptake to the maximum.

Endurance

Exercise 1

Intervals

This training is found in many different types, but is typically running in intervals of 60-90 sec, with a good break in between. An example could be 10x400 m with a 70 second break in between. The break must not be too short, because the intentisity cannot be maintained. The intervals must be done at a speed very close to max speed at the distance. These intervals can also be done in the forest/terrain, this will benefit the muscles that are normally used in hilly terrain

Intensity: 90-100 % of max pulse

Time: 30-45 min plus warming up and down

Example:

10 min warm up

10 min technical exercises

25 min 10x400 m on 70 sec with 70 sec break

10 min warm down

10 min stretching

Why:

To improve the ability to work with high lactic concentration in the muscles, and at the same time train to body to be effective at high speed.

Exercise 2

Endurance

Longer intervals of 5-15 min with a total training time of 30-60 min, with short breaks of maximum 2 min. The intensity must be close to the anaerobic boundary. The pulse must be 80-90 % of maximum. It is important that the breaks don’t get to long, because it is waste of time. The only purpose of the breaks is to be able to continue at the same intensity for a longer time. The longer you run at the intensity the greater effect.

The effect of the training is muscle specific; therefore it can be useful to do this type of training in terrain.

Intensity: 80-90 % of max pulse

Time: 35-65 min plus warming up and down

Example:

15 min warm up

65 min, 4x15 min with 2 min break. To be done in terrain

10 min warm down

10 min stretching

Why:

Improve the peripheral circulation and improve the threshold velocity

Exercise 3

Terrain endurance

A longer trip at 30-75 min in the terrain, with a intensity on 80-90 % of max, The intensity must be close to the anaerobic boundary. It is ok to run in a heavy terrain and that the pulse sometimes goes up for a short period. But it is important that the training does not get to the maximum causing the next training to be below the intended efficiency. The effect of this training is muscle specific.

This training can be combined with technical exercises, because it is close to the intensity during orienteering races.

Intensity: 80-90 % of max pulse

Time: 30-75 min plus warming up and down

Example:

15 min warm up

50 min run in terrain with 80-90 % of max pulse

10 min warm down

10 min stretching

Why:

Improve the peripheral circuits, with special focus on the active muscles during running in terrain, and functional strength

Exercise 4

Hill Endurance

A longer trip at 30-75 min in heavy and hilly terrain, with a intensity on 80-90 % of max, The intensity must be close to the anaerobic boundary. Often you will experience that the pulse will rise in the hills, that is ok, but do not push it to maximum. It is important to be able to keep the speed when it goes down the hills again. Still it is important that the training does not get to the maximum, causing the next training to be below the intended efficiency. The effect of this training is muscle specific.

This training can be combined with technical exercises, because it is close to the intensity during orienteering races.

Intensity: 80-90 % of max pulse

Time: 30-75 min plus warming up and down

Example:

15 min warm up

50 min run in extreme hilly terrain with 80-90 % of max pulse

10 min warm down

10 min stretching

Why:

Improve the peripheral circuits, with special focus on the active muscles during running in the hills, and functional strength

Exercise 5

Endurance

Can be done in the terrain.

It traversed a long journey of more than 45 minutes and for well-trained runners for several hours. The intensity attempting kept to a reasonable level so that the pulse is not too low. The target  is at 60-85% of max heart rate. The effect of this training is highly muscle specific.
One must be careful not to run too far when training can be too exhausting and you risk that the intensity of the subsequent training may be too low. In this case it would be better to divide training into two trainings.

Intensity: 60-86 % of max

Time: 45-120 min

Example:

90 min

10 min stretching

Why:

Improve the peripheral circuits, and develop greater muscle glucose capacity.