Todays Training
- Morning Training 16km Pace4:28/km Time1:11:00
① of a heart, to become stronger (increase in output)
Long, relaxed, medium-strength runs increase the amount of blood the heart pumps out in one go
keep one’s heart rate low at the same pace
Result: The pace used to be tough feels normal
② increase capillaries (more likely to reach the muscles)
in the leg muscles
Capillaries (ultra-thin blood vessels) increase.
This brings oxygen quickly
of waste materials (fatigue substances) to be recovered quickly
→ Even at the same speed, you won’t get tired easily.
③ More mitochondria and better functioning
Mitochondrial = Energy Factory.
In this exercise
increase the number of mitochondria
increase the efficiency of using oxygen
Results: Less likely to run out of energy
persist in the second half of the race
④ improve one’s ability to use fat
Longer hours of easy running increase the percentage of fat used as energy
This is especially important in the half, full, and late 10 km.
It can preserve sugar = It will make your body less likely to stall.
⑤ “How to run without getting tired” permeates my body
Relaxing and running reduces wasted energy
secure efficient forms
This is also part of aerobic capacity.
the meaning of a distance of 16 km
10km is stimulating, but the “growth switch” is weak.
When I ran about 16km, my body recognized that this is a practice that keeps moving for a long time. result in a clear aerobic adaptation of
But it’s absolutely necessary to be relaxed
Summary (Super Important)
By running 16km at 4:28/km, the heart, blood vessels, muscles, and energy supply are all “long, fast, and comfortable.” It will evolve into .
this is
👉 “The foundation for making interval and race pace practice work”
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