Improve or maintain your running level with varied workouts.
You only have time for one session of running per week. You run about 45 minutes to 1 hour continuously and easily.While respecting your routine, this program is based on diverse sessions which should feel comfortable to you, but at the same time still challenge you (to run a little faster within the same distance).The sessions are based on changes of pace and never exceed your respiratory threshold (80-85% of your maximum heart rate).
Follow the recommended paces on the various sessions. Some of them require both physical and mental effort to get through.Bring a heart rate monitor with you to ensure that you do not run the above mentioned paces.On the accelerated sequences, try not to degrade technically and keep the running fluid and relaxed.Check the condition of your shoes to avoid injury.Make sure you drink regularly, and try alternating vegetables and starchy foods in your meals.Remember to stretch at the end of each session to help recovery. Stretch also at other times if you can.Make your sessions on Saturday or Sunday.Good luck.
