Components of fitness used in programme

Over the 10 weeks of  my training for my half marathon I used these three components of fitness in my programme in order to give me the best chance of accomplishing my challenge goal.

Cardiorespiratory Fitness 

• Ability of the heart, blood vessels, blood and lungs to supply nutrients and oxygen to the muscles and the ability of the muscles to use fuel.
• Ability to preform large muscle, dynamic, moderate to high intensity exercise for prolonged periods (2-3min+).  

For the cardo based  training I did in the programme consisted of...


Long Runs

Long runs are used to build endurance in the cardiovascular and muscular systems, and progressively train the body to become more efficient at utilizing oxygen.These positive changes improve running economy and increases V02 max in the less experienced runner.


Easy Runs

Easy runs make up the majority of the training in the beginner program. These runs are done at
a low intensity, which allows the aerobic (oxidative) energy system to supply a steady amount of
energy to the working muscles. Easy runs are also used to recover from the more strenuous workouts in the advanced program. h e intensity of an easy run should be done at a conversation pace.


Tempo Runs
Tempo paced running is a method of increasing lactate threshold; which will allow you to increase
your race pace and run for a longer duration of  time. The intensity of a tempo run should be
equal to or slightly lower than lactate threshold, but faster than the pace of the easy and long runs,
and sustainable for at least 20 minutes. The duration of the tempo runs will range from 30 to 45 minutes. These should begin at easy run pace for 5 minutes before increasing to 10K pace and end with 5 minutes of easy run pace.the duration listed in the program includes this warm up and cool-down period



Cross Training
Implementing another type of training activity into your program is referred to as cross training. Cross training may reduce the likelihood of overuse injuries because it shifts the stress of training to different muscle groups, or stresses the same muscles used during running in a slightly different way. Aerobic cross training allows you to decrease your weekly mileage by replacing it with conditioning that helps maintain fitness level while enhancing recovery. Low impact cross training can encourage faster recovery than sedentary behaviour. Any activity other than running that elevates your body above the resting levels for an extended period of time could be considered cross training. Examples include swimming, biking, water jogging, rowing, or strength training.


Muscular Endurance 

Muscular endurance is the ability of a muscle or group of muscles to sustain repeated contractions against a resistance for an extended period of time.  

Some activities that help my muscular training were running up stairs and hills which not only increase your endurance nut also improve my running technique by teaching me to strike with the forefoot which Increase both my speed and training volume over time

Flexibility 

 Is the ability of joints to bend, stretch and twist through a range of motion without injury.  
The flexibility aspect of my training was more about stretching before and after trainings. the main type of stretching I experienced was.


Static stretching
Static stretching is also called ‘passive stretching’. This involves the gradual lengthening of the muscle to a point where it is held for 10–30 seconds. The point at which it is held should elicit a stretched feeling within the muscle. Static stretching is a safe and effective method of stretching muscles and joints because it is slow and sustained, and because it overcomes the stretch-reflex mechanism and allows the muscle to be stretched to its fullest possible length.

References 

 http://www.livestrong.com/article/349955-how-to-increase-muscle-endurance-in-legs/

file.php/2167/Resources/Lectures/topic_6_improving_cardiorespiratory_fitness/NSCA_PTJ_070202_Training_for_the_Half-Marathon.pdf 

file.php/2167/Resources/Lectures/topic_05_Principles_of_Training/How_does_training_affect_performance.pdf