Todays Training
- Morning Training 17km Pace4:23/km Time1:14:00
① Build up running power while encouraging recovery (active recovery)
The goal is to recover from the fatigue caused by yesterday’s high-intensity stimulation while moving rather than complete rest.
4:23/km (for many runners) is less than LT to around marathon pace,
The nervous system and muscles can be adjusted while promoting blood flow.
② increase in aerobic and endurance
The distance of 17km is suitable for training cardiopulmonary and muscular endurance without breaking it.
In contrast to yesterday’s “strong stimulation,” today is the day to pile up in quantity.
③ Maintaining a feeling of form pace under fatigue
With the fatigue of the previous day remaining,
without breaking the form
Engage at a constant pace (4:23/km)
Good training in itself.
Develop resistance to running situations in the second half of the race and every day.
④ “Connecting” as a weekly block practice
Strong → Medium (today) → Light or rest
An important day to create a wave of intensity that.
If you make today too light, it will be understimulated, and if you raise it too much, it will be understimulated,
“Finish with room” is 4:23/km.
point of today’s run
Relaxed heart rate and breathing (short conversation is possible)
Hang in there even if you want to raise it at the end (do not build up)
After finishing, the ideal feeling is “heavy legs but well-organized”
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