If you are keen and have queries, please contact Coach Rameshon at 9100 4369 or you can email him at m.rameshon@gmail.com or swift.rameshon@gmail.com. Please refer to website http://flexifitness.com.sg (for more information on him and his programmes)
By Rameshon
Bsc (Hons) Degree in Physical Education, Loughborough University (1992-1994)
Masters in Education (University of Western Australia, 2005-2008)
PRACTICAL TRAINING PROGRAM FOR THE UNTRAINED
This article is not intended for the overweight people and those who have physical problems, which are of medical nature. Anyway, it is advised to see a physician if one is in doubt before starting a training program.
The essay will focus on the people who did not train for long and have less time to train for the 2.4km. It is a very structured program such that the inactive can pass the test. I have given this program to many students and teachers. It is for people who have passed the test several years ago and are stressed once again to take the test. A logical approach is the best way to counter this. Actually, at least a two months program is important for the untrained people. However, I have done my best to give a program for those who are willing to do the program so long they can follow for a month. It is an effective program. One should stick to it tenaciously with a commitment to reap success.
The first part 3A will discuss on untrained individuals who passed their test in the past and are fearful of failing the 2.4km test. Part 3B will discuss on the program for the quite active people. I will discuss on part 3C and give a simple program for those who are fit. However, I shall not discuss on the very fit as methodology of the training program needs coach monitoring. It should be noted that each individual is different, improving at different levels. Hence, it is best not to discuss here. My main intention is for people to improve from failure to a pass, from pass to silver, and from silver to gold award. Hence, having said that, let us look at what periodisation is all about in order to understand about training program.
The Idea of Periodisation - (Long Term Training Programme Per Year)
Periodisation is none other than planning a long term approach to training per year. It involves most sports. One should realise that top athletes do well in long distance running because they follow the principles of periodisation. Kenyan elite athletes, except taking 5 weeks of break from running per year, do train seriously throughout every year. A complete plan usually has a minimum of nine months plan if they want to do well. Thus, for people who want to optimise their performance to the fullest, it is good to do follow the principles of periodisation. However, I shall not discuss this as periodisation is meant more for the performing people in races.
Training for the Sedentary - Untrained Individuals
As the test date draws near and if a person does not have a periodisation plan, he or she can still pass the test given by the Army or the schools. However, if a person keeps fit throughout the year, he or she will definitely reap the maximum benefit in life. The test given by the Education Ministry, I feel, is to see whether you are functionable to carry out some strength and stamina activities. The 2.4km test is a test on whether you have cardio-respiratory fitness. Even sedentary or people who are not active need to have some form of fitness to enjoy the quality of life. Hence, this article will focus on people who did not train for long and would like to improve their 2.4km time. However, if a person is overweight, it is good to bring the weight down before improving the 2.4km. Your workout times will stagnate unless you do something about your weight.
In the year 2005, I ran a 10km race with a strict routine. No matter how hard I trained, my time ended at 55min plus for the race in Sentosa. That used to be my daily slow easy run timing of the past. Also, my weight was about 70kg. That was why I was not doing well at all. Only by reducing my weight, I was able to take a big chunk of my time from my overall time and showed great improvement. When my weight was 54/55kg in 1993, I did 31min 46sec for the 10km in the Loughborough Echo race. Weight makes a big difference in terms of improving the running time of a person.
Heart Size
In order to do well in 2.4km, one should do at least 3 days per week runs. The heart size will increase in size because of the frequency of the runs. A training of two times per week allows the heart size to increase and then decrease. The heart size change will not be significant with less training. The bigger the size of the heart, the better it is. The more you train, the better it is for the size of the heart. More blood will be pumped to the working muscles because of the increased cardiac output - blood travelling to and fro from the heart to the muscles and back to the heart. Minimum, a person should train is actually 3 times.
Alternate the Training Days
Training should be on alternate days, for example, Monday, Wednesday and Friday or Tuesday, Thursday and Saturday. A Tuesday, Wednesday and Friday training is not a good idea because on Saturday, Sunday and Monday there is no cardiac stress involved. It is assumed that the heart size will be reduced. Bengt Saltin and co-workers (1968), in their research, found that 3 weeks of bed rest is enough to lose stamina by 50%. It takes a year to lose 50% strength in a year. This shows that one of the fastest to drop due to detraining or no training is stamina. Losing other components of fitness, like speed, agility, flexibility are of less concern in running.
Training Program For an untrained person
1st Week
Mon - 20 min brisk walk/jog/run (50m x 5 uphill sprints)
Wed - 20 min brisk walk/jog/run
After 20min rest, do 20 repetitions of (push-ups, sit-ups, half squats and hyperextension)
Fri/Sat - 30min brisk walk/jog/run
2nd Week
Mon - 20 min brisk walk/jog/run (50m x 8 uphill sprints)
Wed - 20min brisk walk/jog/run
After 20min rest, do 25 repetitions of (push-ups, sit-ups, half squats and hyperextension)
Fri/Sat - 40min brisk walk/jog/run
3rd Week
Mon - 20min jog/run (50 x 10 uphill sprints)
Wed - 20 min jog/run
After 20min rest, do 30 repetitions of (push-ups, sit-ups, half squats and hyperextension)
Fri/Sat - 50min brisk walk/jog/run
4th Week
Mon - 20min jog/run (50m x 12 uphill sprints)
Wed - 20 min jog/run
After 20min rest, do 2 sets of 20repetitions of (push-ups, sit-ups, half squats and hyperextension)
Fri/Sat 1hr brisk walk/jog/run
Sun Rest (hydrate water 200ml per 1hr per day from 7am to 9am)
Monday - Test Date for 2.4km
Explanation in Detail on the Above Program
Mon- Some aerobic on this day. On the same day per week, start by doing brisk walking and then move to jogging over time. After the run, do very easy speed sessions. Rest for 20-40min from run in order to do this. Run up a gradual hill to increase strength in your leg and hands.
Wed - After the short running activity, do exercises. These exercises will enable a person to exercise their major muscles groups. If the major muscle groups are exercised, the minor muscle groups will be exercised.
Fri or Sat - Go longer on the same day of the week. Increase by 10min per week.
Do this for 4 weeks and you will see good results.
Very important - In order to an effective training program, After the activity of brisk walk, jog or run, one should take the heart rate. Take it for 10sec. A heart rate for any individual should be 23-25per 10sec. If your heart rate is less than this, for example, 18 to 20, it means that your body can take more of the cardiac stress. You can increase the intensity a bit. For brisk, a heart rate of 21 to 23 should be fine.
A day before the test - learn to hydrate well.
Sunday - Go for it and Good luck.
Note:
By Narayanan
Rameshon has taught in Hwa Chong Institution, plus several schools, and Republic Polytechnic as well. He has won many accolades and he was awarded Merit Award for 1991 marathon performance in breaking the national record of Singapore, at that time. He has made 22 male athletes to do marathon in sub-3hrs. He has made 7 female runners to do sub-4 hours for marathon, as well. He was inducted to the ‘Roll of Honour’ by the then College of Physical Education, organised by Singapore Olympic Academy, in 1998, for breaking the National record repeatedly 4 times, till he did 2hr 24min 22sec).
He also has a Coaching group and he trains them on Tuesdays and Thursdays, 7pm at Botanic Gardens. Those interested can call him at 91004369 for coaching assistance, to improve performance. There is also personal training that he does for many in a week. You can e-mail him at swift.rameshon@gmail.com.
By Narayanan
Rameshon has taught in Hwa Chong Institution, plus several schools, and Republic Polytechnic as well. He has won many accolades and he was awarded Merit Award for 1991 marathon performance in breaking the national record of Singapore, at that time. He has made 22 male athletes to do marathon in sub-3hrs. He has made 7 female runners to do sub-4 hours for marathon, as well. He was inducted to the ‘Roll of Honour’ by the then College of Physical Education, organised by Singapore Olympic Academy, in 1998, for breaking the National record repeatedly 4 times, till he did 2hr 24min 22sec).
He also has a Coaching group and he trains them on Tuesdays and Thursdays, 7pm at Botanic Gardens. Those interested can call him at 91004369 for coaching assistance, to improve performance. There is also personal training that he does for many in a week. You can e-mail him at swift.rameshon@gmail.com.
