Todays Training
- Morning Training 20km Pace3:47/km Time1:15:00
- Main Training 12km Pace4:30/km Time54:01
Morning training: 20km (3:47/km)
Afternoon: 12km (4:30/km)
Total: 32 km/day
Quality: Quite strong + high volume
This is generally the case
👉 Practice at the level of long-distance athletes (competitive orientation)
Content close to .
① cardiopulmonary effect (very high)
Morning: 20km 3:47/km
improvement of aerobic capacity (VO₂max)
The heart becomes stronger and the amount of blood that can be sent in a single beat increases
have trouble breathing in the second half of the race
👉 Significant improvement in ability to maintain long distances at a fast pace
Afternoon: 12km 4:30/km
aerobic stimulation while tired from morning training
“Fatigue resistance” and “resilient power to move while recovering” are trained
② Effects on fat burning and body composition
energy consumption
32km run = considerable energy consumption
Body fat is definitely used
However, there is a caveat
The pace of morning kneading is superior to sugar metabolism rather than fat burning efficiency
If you don’t have enough food
muscle decomposition
decreased metabolism
lean body
be prone to
👉 There is also a risk of losing weight but deteriorating
③ Effects on building muscles and legs
significantly strengthen the thighs, buttocks, and calves
Improved stride strength and ground stability
prevent the foam from collapsing
However 👇
if fatigue persists
become heavier in movement
lose one’s opposition
lose one’s speed
④ mental effect
strong patience
ability to concentrate for a long time
mental strength to “get through tough situations”
This is a big weapon in competition.
however
be easily discouraged by constant driving
Difficult to notice performance degradation
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