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Preparation and Early Training for a Long-distance Runner

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TRAINING FOR BEGINNERS

Now, a long-distance runner, or a beginner who aspires to become such, must bear in mind that the distance which he will be called upon most frequently to negotiate is ten miles, and so all, or the majority, of his initial pre-paration and training must be devoted towards develop-ing his powers to staying that distance in good condition.

Should he discover, after a while, that he is not cut out for success over this trying course, well, the following system will not have hurt him in any way.

He will soon be enabled to find out if he is better qualified to shine as a mile, two-mile, three-mile, or four-mile runner, and can abandon his previous ambitions and set himself to win fame as a mile champion, or at one or other of the middle distances.

Let him commence with covering two or three miles three times every week, say, in the following order: 2, 3, 2 (but this is in no way arbitary: it won’t hurt him to run the longer distance if he feels fit and well for it).

For three weeks these rune should be kept up, and the distances should be, Covered three times each week, say, two miles twice and three miles once.

Then, for the next fortnight, he should go cut for n run again thrice a week, but the distance now should he over either four, five, or six miles, the longest stretch to be covered certainly once during the fortnight.

He will now have got himself fairly accustomed to covering a long distance, and can (if he has got through without difficulty) now essay a really long-distance run. But I would warn any absolute novice against any attempt to cover any of the above-mentioned stretches at racing pace. These preliminary canters are to be regarded as “ endurance,” and not as “ speed,” tests.

Racing-serious racing-will come later, and before any idea is entertained of indulging therein the beginner must first ascertain his capacity to stay the course. The time in which he hopes to cover it in is a matter which lie can think about later.

But suppose him to have ascertained that he can keep going for six miles without distressing himself, he, should now teat his quality at the full course. So during the next fortnight let him run ten miles twice, say on the Mondays, and eight miles, also twice, say on the Thurs-days, both distances to be covered at a steady lope, since it is advisable to allow for at least two or three days’ rest between the long spins.

The novice having now satisfied himself as to his stay-ing powers, can begin to think about getting up speed. This he will find a more serious matter, and, as he is young at the game, he should not seek to overtax his powers. He has gained sufficient experience as to how much he has had in hand, and can now confidently lay himself out to cover two miles on four nights every week. Remember the distance is to be two miles only, but the pace is to be as fast as he can make it. It is not at all impossible that he will “ crack up “ at the first attempt, owing to having made the pace too hot, but before his fourth trial he will assuredly have been able to form a true estimate of his powers, and be able even to increase the pace at which he has found himself able to cover the course comfortably.

Once this is ascertained every effort should be made to get faster. The two-mile burst should be persevered with for four weeks altogether, during which time the course will have been covered sixteen times in all. It is a long burst, I know, but if a novice finds himself able to do it fairly well inside 9 min. 20 secs. he can rest assured that he is going alo ng pretty well.

I am not giving him record time to run to in this distance, for that, of course, is a long way off; but no beginner need fear his ability to show up well in a ten-mile race if he has found that he can stay the course, even at a fastish trot only, and has subsequently managed to do two miles in 9 min. 20 sees.

By the way, wherever possible, put these practice runs in on a track, or, failing that, across grass. You will find a road too hard work altogether, and very conducive to shin-soreness, to say nothing of other troubles.

Another warning which I would like to give now, although it applies to every stage of a man’s training, is “ Don’t get everlastingly looking at the clock! “

You will only worry and distress yourself if you do. You must, of course, take your time now and again, but let it stop at that. You will soon get into the habit of timing yourself. For you won’t have been at the game long before you will be able to tell pretty accurately how you have been travelling. I can time myself now to pretty nearly a quarter of a second over almost any distance.

I am not sufficiently scientific to be able to tell you how it is done, but I suppose we all keep a sort of sub-conscious clock going, like the riverside men, who can always wake within fifteen minutes of high tide, although this changes every day.

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