The goal will be to improve your MAS (Maximum Aerobic Speed), so you can feel more comfortable in faster running paces.You are a regular runner with an intermediate fitness level, so this Jiwok program should work for you.Increasing your MAS will enable you to move to the first and second ventilatory threshold to reach your VO2 max. This is when oxygen consumption remains at a steady state despite an increase in workload and is the key to success in prolonged exercise activities.
You want to run faster and improve your MAS.This 10-week program is based on workouts of different intensities to advance your running speed.With only two sessions per week, you will alternate workouts of speed and endurance to improve your ventilatory threshold (the point at which ventilation increases disproportionately to oxygen uptake).
Check the condition of your shoes - ensure they fit well and match your foot type and running style. If possible equip yourself with a heart rate monitor.Follow the recommended paces on different sessions. Remember to stay relaxed even when you increase your speed. Do not force your breathing - inhale and exhale evenly according to your running rhythm.Be sure to drink and stretch well after and between workouts.Eat healthily - try to have a meal containing carbohydrates at least 3 hours before a workout. If it is 4 hours since your last meal, eat half a cereal bar before leaving.We suggest you start your program on a Wednesday and then complete the second session on Saturday and maintain that pace week after week.Good luck.
