Editor's note: This article originally appeared in Runner's World a few years ago. The article remains popular online, and the rules are as good now as they were when first published.
In most cases, these rules started out as a lightbulb over one runner's head. After a while, that runner told a few running buddies (probably during a long run), word spread, and before you know it, coaches were testing it, sports scientists were studying it, and it evolved from idea to theory to accepted wisdom. Along with each of the rules we present, however, we list the exception. Why? Because, as you also learned in grade school, there's an exception to every rule.
1. The Specificity Rule
The most effective training mimics the event for which you're training.
This is the cardinal rule of training for any activity. If you want to run a 10-K at seven-minute-per-mile pace, you need to do some running at that pace. "Runners are best served by running at goal pace and in the expected environment of that race," says Ann Snyder, Ph.D., director of the human performance lab at the University of Wisconsin-Milwaukee.
The Exception: It's impractical to wholly mimic a race–particularly longer distances–in training because it would require extended recovery. So, when doing race-specific training, keep the total distance covered shorter than the goal race, or run at your race pace in shorter segments with rest breaks (interval training).
read the full article here
TOPFIT Daily Activities --- Jacksonville Forest Park Run/Hike
Today I spent some time running and hiking the trails in J-Ville Forest Park. I had intended on primarily running, but things kept grabbing my attention and slowing me down. So, it turned into an interval training session, I guess.
~Feelin' Alive!~
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