Continuous Running
| |
In continuous running the heart
rate must be maintained above a training
threshold for adaptation to take place. |
Continuous running is a training method, which
stresses the aerobic energy system. It is a
good training method to maintain and build
aerobic fitness in the off-season and as an
alternate training method during the pre-season,
but for the in-season soccer player one of the
other training methods will be more beneficial.
During a continuous running program, stress on
the cardiovascular system (which supplies oxygen
to the cells) is applied by maintaining a
training heart rate for more than 20 minutes of
uninterrupted running. The target heart rate
represents a threshold below which little
adaptation takes place. The table below shows how to determine a training heart
rate. The maximum heart rate can be predicted by
subtracting the athlete's age from 220. It is
difficult
to obtain an accurate maximum heart rate by
counting the heart beats; it could also be
unsafe to push an untrained person to maximum
without
trained assistance. Periodic revision of the
target heart rate is necessary because resting
heart rate slows down as fitness level
increases.
When starting a continuous running program, the
player should calculate his training heart rate
using 70% of the maximum heart rate range and maintain that heart rate for 20
minutes.
The overload principle can be applied
as his fitness level increases by gradually
increasing the percentage to 80% and then, when
this has been accomplished for 20 minutes, the
running time at that level should be extended to
a maximum of one hour. For maximum adaptation a continuous running
program should be followed from three to five
times a week.
|
Continuous Running |
|
Frequency |
3 x week |
|
Intensity |
75-80% HRmax |
|
Time |
30-45mins |
