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runs, and in threshold, interval, and repetition workouts, so it becomes natural.
running intensity is not always the same at the same speed of running.
under hot weather conditions, the heart has to work harder at any given speed of running than when under cool conditions because more blood is diverted to the skin for cooling purposes.
This means that if a runner is trying to use heart rate to monitor a particular speed of running, speed will be slower than anticipated.
the easiest way to determine your maximum heart rate is to run several hard 2-minute uphill runs.
Get a heart-rate reading at the top of the first hill run, and if your heart rate is higher the second time up, go for a third time and see if that is associated with an even higher heart rate. If it is not higher, you can be pretty sure that reading is maximum.
Your waking heart rate can show how your fitness is progressing; with time, resting heart rate will typically get slower as a result of your heart getting stronger and capable of pumping more blood with each beat (increased stroke volume).
Waking heart rate can also indicate a state of overtraining,
you must always be able to answer the question “What is the purpose of this workout?”
E stands for Easy running, M for Marathon-pace running, T for Threshold running, I for Interval training, and R for Repetition training.
E
stands for easy and is typically an intensity about 59 to 74 percent of O2max or about 65 to 79 percent of maximum heart rate.
E running is especially good for building a base when just starting out in a running program or when returning to running after a break of some weeks or months.
E running does a good job of strengthening the heart muscle because the maximum force of each stroke of the heart is reached when the heart rate is at about 60 percent of maximum.
As you run faster, heart rate and the amount of blood pumped with each heart beat (referred to as stroke volume) both increase, but stroke volume increases minimally.
easy running is a good developer of the...
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Another benefit of E running is an increase in vascularization (opening of more tiny blood vessels that feed the exercising muscles) and the development of characteristics of the muscles themselves that are involved in running.
during E running, your heart is delivering a good amount of blood and oxygen to the exercising muscles, and these muscles respond by making changes in the muscle fibers that allow the muscles to accept more oxygen and convert more fuel into energy in a given period.
30 minutes be the minimum duration of any E run you go out for.
your longest steady run (unless preparing for ultraevents) be 150 minutes (2.5 hours), even if preparing for a marathon.
long (L) runs should be built up to very gradually.
stay at any amount of weekly time spent running for at least 3 or 4 weeks before increasing the training amount.
maintenance principle works in your favor when training goes down a little.
most runners spend most of their running time working at an easy pace, a conversational pace that is always comfortable to manage.
E pace during L runs, E intensity is also used for a good part of warming up and cooling down and during recovery jogs between bouts of faster and harder running.
E days as opportunities to accumulate the mileage needed to reach your desired weekly mileage goals.
Sometimes a day off works out best in your weekly schedule
think of time off from running as part of training rather than as a missed training day.
maintain good running mechanics, because losing desirable mechanics may lead to injury.
any single L run to no more than 30 percent of weekly mileage for runners who are totaling fewer than 40 miles (64 km) per week.
Try to stay with the same weekly mileage for 4 weeks before making an increase, which also means your L runs will stay similar for several weeks at a time.
using time rather than distance as the factor limiting types of training.
E runs help build resistance to injury, strengthen the heart muscle, improve the delivery of blood, and promote useful characteristics of the muscle fibers that will help you run at your best.
Marathon-pace running, as the name implies, is training at your projected marathon race pace.
M-pace running.
M runs are typically at an intensity of 75 to 84 percent of O2max or about 80 to 89 percent of maximum heart rate.
limiting an M run to the lesser of 110 minutes or 18 miles (29 km),
the purpose of M running,
is to adjust to the specific pace to be used in the coming marathon and to practice drinking while at this pace.
main benefit of M running...
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During some long, steady E runs, it is suggested that you do not take in energy drinks so your body learns to conserve
carbohydrate.
still take in water occasionally...
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The intensity of T (threshold) runs should be comfortably hard, which means you are working fairly hard, but the pace is manageable for a fairly long time (certainly 20 or 30 minutes in practice).
Peaked and rested, you can race at T pace for about 60 minutes,
T-pace runs are of that type—you do look forward to their coming to an end, but they are manageable for a single run lasting 20 to 30 minutes.
purpose of T runs is to allow your body to improve its ability to clear blood lactate and keep it below a fairly manageable level.
purpose of T runs as being to improve your endurance—teaching your body how to deal with a slightly more demandin...
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t...
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runs improve the speed you can keep up for a moderately prolonged time period.
