Do you get bored training ?: Simulated Broken Series

This training is equal or more demanding than a filming at a rhythm but much more entertaining and fun.   From Runnig Therapy Center we propose this type of series training

 This is a method of continuous training for athletes who get bored doing long runs at the same pace. It's about the call Simulated broken series.

 As it is a continuous training method, there is no total recovery between series.

The objective of this training is perform series during the session, based on time or distance, to a rhythm higher than the objective rhythm of the competition.

 Between the series, it will be shot at a rhythm about 30 ”higher than that of the series. With this training we seek to develop aerobic power.

Example of a Broken series session

If your target rate of a half marathon is 4 '/ km, the training would be like this:

•  Heating: 15'-20 'soft
•  Series: 3 'to 3': 45 "/ km + 3 'to 4': 15" / km during 45 '
• Back to calm: 10 'soft

 The series usually go from 2 'to 6' although it can also be done with distances from 500m to 1.500m. The central block can last between 30 'and 45' with a total training of 1h to 90 '.

 The series and the recoveries usually last the same or have the same distances although this training allows a lot of variety and can be played a little depending on the level of demand we are looking for (4 'strong + soft 2', strong 1000m + soft 500m ...)   This training is equal or more demanding than a filming at a rhythm but much more entertaining and fun.

Photo: ITU