Steady Run
Run at a pace that will improve heart health ,
oxygen delievery to muscles
fat ultisation and msucular endurace.
Stead runs - at comfortable pace.Able to maintiain
a conversation ,but it is not effortless=your
chatting should be slightly breathless.
30-50 min steady run .
Recovery run .
Keeo it 20=40 minues .
Try this the day after a tough session instead of resting.
Try a really easy paced recovery run for 20 minute .
Threshold running .
Threshold running Lactate or anaerobic threshold.
85 percent of thier MHR
One session per week .
2-4 * * minutes with a 2 min recovery.
Interval Training .
Focus on building speed endurance should allow less time
to recover than a ession focusing on pure speed.
1Km intervals ,You might take 2 minyte to recovery before settling off .
400 m , you might take 2-3 min
Allow your body to recovery completely each time,
while in the former session the onus is on improving endurance.
So a full recovery isnt neccessary .
Feel tired halfway through an interval session , Slow down the pace
of the run rather than increasing the length of recovery period.
One session per week of interval trianing is sufficient for marathon
and half marathon training .
Threshold session .
