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 Jiwok program is designed for regular runners who have a good aerobic base or who may be between two fitness or running objectives.This 4 week program is based on workouts of different intensities to advance your running speed.With three sessions a week we offer different types of physical challenges based on speed and stamina.This training should also help you improve your neuromuscular reactivity (which controls the speed of muscular exertion), and significantly enhance your aerobic capacity by the end of the 4 weeks.
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 Monday, then make the second workout on Wednesday and the third on Saturday. Try to maintain this pace and routine week after week.Good luck.
