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Sex | 23.09.16

Treinos para correrem mais devagar nas provas

José Guimarães
Um dos principais problemas que muitas das pessoas com quem falo sobre corridas me confessam é chegar ao fim de uma prova sem energia. Sentem-se leves e frescos, provavelmente começam a correr num ritmo fácil mas ligeiramente mais rápido do que o que seria desejável para aquela fase inicial da prova e, depois, custam a chegar ao fim. E isto é mais problemático, quanto maior for uma prova. É por isso muito frequente ouvir-se falar do "muro", que aparece aos 30 e poucos kms da maratona. Efetivamente, saber gerir o ritmo numa prova é um dos aspetos mais desafiantes que um atleta encontra. A boa notícia é que há alguns exemplos de treinos que se podem fazer, com o objetivo de melhorar a capacidade de gerir o ritmo e, com a prática, chegar aos quilómetros finais de uma prova com energia para um sprint final. . First, it’s important to learn how to run based on effort. I explain how I teach athletes to do that here. Once you’ve read that, you’ll be able to understand these workouts that will help you learn how to pace yourself properly: Fast Finish Run This workout helps you learn the differences between the effort zones, and how to go from a moderate to a hard effort and back again. Warmup: Walk 2-3 minutes, then run 10 minutes in the Yellow Zone Repeat four times: 3 minutes in the Orange Zone, 1 minute in the Red Zone, 2 minutes in the Yellow Zone Cooldown: Run 10 minutes in the Yellow Zone, then walk 2-3 minutes Tempo Run This classic workout develops race-effort stamina, to help you run faster (and maintain the pace) with less effort. Warmup: Walk 2-3 minutes, then run 10 minutes in the Yellow Zone Run 20 minutes in the Orange Zone Cooldown: Run 5 minutes in the Yellow Zone, then walk 2-3 minutes Race Simulation Run There are a variety of ways to perform this dress-rehearsal run, and I weave it into training plans during cutback long runs of five to 10 miles in duration. This workout teaches you how to pace wisely on race day, starting out at an easy effort level and building to moderate and hard as you make your way to the finish line. Here’s an 8-mile sample workout: Warmup: Walk 2-3 minutes Run 4 miles in the Yellow Zone, 3 miles in the Orange Zone, and 1 mile in the Red Zone Cooldown: Walk 2-3 minutes As you gain fitness, you can run more Orange Zone miles and fewer Yellow Zone. A newer runner might start with a 6-mile Race Pace Run and run 3 miles in Yellow, 2 miles in Orange, and 1 mile in Red. A seasoned runner might start with the workout mentioned above. The key is to learn how to pace yourself in all three zones and then practice them in a variety of workouts during the season. It will pay off on race day as you pace yourself to a strong finish. http://www.runnersworld.com/ask-coach-jenny/workouts-to-help-you-avoid-going-out-too-fast-in-races