Training Intensity

At Fast Trax we do not monitor pace by heart rate or pace but by listening to our body, using KIMbia's three speed system;

• Pace 1 ~ Easy
• Pace 2 ~ Moderate
• Pace 3 ~ Hard

With the 3 speed system, you allow the body to gain the right feeling from the workout and you avoid the opportunity to over or under train. On a day when you are feeling strong you my run a speed 3 workout at 3:30/km and on a day when you feel sluggish you may run 3:45/km. Also speed 3 pace will be different for different workouts, speed 3 intervals will be run faster than a speed 3 endurance run due to the length of the work load. By using this system your body can relax and enjoy running eliminating the need to force the body to run the "right pace". As the training progresses speed 3 pace will naturally increase as fitness increases, but this increase in pace will happen as the body responds giving the body time to adjust and adapt, reducing the risk of over training and / or injury.

Training Surface

At Fast Trax we run very little on asphalt, prefering to carry out the majority of our workouts though grass parks or on dirt/gravel trails, which simultaneously increases leg-muscle strength and saves the legs from too much hard pounding, reducing total damage to muscles, tendons, and ligaments.

Training Terrain

At Fast Trax we train on hills nearly constantly to improve economy and to increase leg strength.

Warm Up / Warm Down

We begin our workouts by completing 15mins at a leisurely pace to unkink tight muscles and then settle into fast training speeds when our muscles are warm. Then the athletes complete a diverse array of stretches for 15 to 30 minutes after almost every workout when they get home to help prevent muscles from "locking up" in between training sessions. The post-workout stretching also "opens up" leg muscles to incoming carbohydrate, so that more glycogen can be stored between workouts.

Training Log

At Fast Trax we don't keep arigid log book or follow an absolutely rigid training schedule. Instead, we monitor ourselves closely and keep our training "in synch" with how we are feeling. If you keep a rigid log, there is a temptation to complete a scheduled workout even though you feel tired - because it is written down in the log. Attempting to train hard on days when you are really tired is a guaranteed way to maximize the risk of overtraining. Carry out solid amounts of training on days when you feel good and minimal quantities on days when you are fatigued. This can actually involve more discipline and it is a more effective way to build a training schedule which optimally balances hard work and recovery.

Bad Days

Don't worry too much. Bad things happen to athletes all the time, including missed workouts, slower-than-expected races, illnesses, and injuries, just to name a few. Simply acknowledge these disappointments and then look forward to better workouts and races in the future. The focus is on gradual progress toward a better future - not on beating oneself up over disappointing events.

Training Breaks

After each hard race or event we take a two to four week break from training. Such a recovery period allows the muscle-rebuilding process. This generally means no structured training, just moving the legs for 30 minutes a couple times a week. The length of the rest period depends on the personal situation, tiredness, injuries or date of next big race.