1/4/2024 0 Comments Download walk run 10k![]() ![]() You might be tempted to pick up your pace, but easy runs allow your body time to adapt and recover from the longer, harder training sessions. R-W: The run-to-walk ratio for the workout. For example, 4-1 means running for four minutes, followed by walking for one minute.Įasy Run: Run for the scheduled time at an easy YELLOW ZONE effort or a pace at which you can easily talk. Note: The goal is to run the final interval just as strong as the first-recovery is the secret to an effective speed workout. Run 10 minutes at an easy YELLOW ZONE effort to cool down. Dialing up to that intense red zone, even for just two minutes, is key to improving your speed. Run the scheduled number of intervals (e.g., four times) for two minutes at a hard RED ZONE effort followed by two minutes at an easy YELLOW ZONE effort to recover. ![]() Speed Intervals: Run 10 minutes at an easy YELLOW ZONE effort to warm up. ![]() The time off speeds up recovery in your muscles and boosts the quality of the next training session. Consider the scheduled rest days like the sleep we need every night-they aren't an option, but mandatory to perform well. ![]() And whenever you see rest days on the schedule, remember: Rest days are just as important as training days. End each run with a five-minute cool down walk at an easy pace to bring your body back to a resting state. The Basics: Throughout this plan, you'll need to rate your level of intensity using a three color-coded system: YELLOW ZONE is a comfortable, conversational running effort ORANGE ZONE is just outside your comfort zone at an effort at which you can hear your breathing RED ZONE is a hard effort at which your breathing is labored, but you’re still in control.īegin every run with a three-minute walk at a brisk pace to pump up your heart rate and increase blood flow to your muscles. And before you get moving, read through instructions and vocab from Hadfield: ![]()
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