Winter Training the5krunner

Cadence and Speed (Photo credit: timtak)

It’s winter! & you are not racing (probably).

What do you need to work on?

1. Firstly is your endurance base. That’s HR Zone 2. Maybe about half of your training time in this zone. Applies to bike and run. The other half of your training would be a bit easier than that or a bit harder ie Z1 or Z3.

2. Power. Do hills and weights; core or pilates or yoga if you want. Applies to bike and run.

3. Skills. Higher cadence work on the bike. Plyometrics for running. Drills ‘n’ skills. Get more efficient.

Simple, but maybe a bit boring.

Martin Yelling: “Running training is great in the winter” (sykose.com)
Indoor Cross-Training for Runners: Cycling Trainer (saltmarshrunning.com)
A little end of end of season race and the long winter nights….. (tritribaby.wordpress.com)
It’s Race Day! (needtoruntherace.wordpress.com)
Derek Begins Training (dereksneddonspeedway.wordpress.com)
Keeping track of cycling and training (templeblot.wordpress.com)
MTB Beatdown and New Year Goals (geochrisco.wordpress.com)
Back on the bike in the Peak District (canadiankate.wordpress.com)
Go hard! : Why train with a heart rate monitor, part 2 (fitisafeministissue.com)

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5 thoughts on “Winter Training”

Thanks for this. Would yoga actually be enough to substitute for core exercise, do you think?

As always, a very informative post.

the5krunner says:

January 2, 2014 at 11:34 am

There are a wide variety of yoga types. I don’t profess to know them all. The ones I have done (can’t remember the name) were quite strenuous and very good; I would have thought that pilates was more focussed on core.

Reply
- Red Hen says:
  
  January 2, 2014 at 11:50 am
  
  Yeah, darn. Kinda think my type of yoga is too lazy. Oh well. I was doing okay on Greg McMillan core exercise regime. Might try that again. Thank you for your very prompt response!
  
  Reply