10 week base building plan, building from 16 to 30 miles per week. This is a perfect training plan for those looking to rebuild their endurance base, and as a precursor to the longer Half Marathon and Marathon training plans.
The sessions include:
General Aerobic
Endurance
Lactate Threshold and
Speed workouts
If taken as a rest day, spend the time stretching, mobilising and releasing your muscles, nerves and joints!
These runs are shorter than a long run and need to be performed at a comfortable pace. This will allow you to increase your milage without compromising your recovery from the more strenuous workouts.
Keep the intensity at about 70-81% of your Max HR
If taken as a rest day, spend the time stretching, mobilising and releasing your muscles, nerves and joints!
Keep the intensity at about 70-81% of your Max HR
Keep the intensity at about 70-81% of your Max HR
If taken as a rest day, spend the time stretching, mobilising and releasing your muscles, nerves and joints!
A key component in all the training plans, endurance runs are simply your longest runs of the week, with the primary benefit of increasing your endurance.
Begin at a conversational pace, gradually increasing your tempo as the run progresses, so that you are between 74 and 84% of your Max HR, and possibly up to Lactate Threshold at the end.