8,101
edits
Changes
From Fellrnr.com, Running tips
no edit summary
Many runners do the bulk of their miles in what are often described as 'easy' runs. These runs are 'easy' in the sense that they are not fast enough to improve aerobic capacity, or maximal speed and not long enough to improve endurance. There is little evidence to support the idea that an easy run on a rest day improves recovery<ref name="soccer"/><ref name="active"/>. Adding an extra 20% distance at an easy pace (from 4 to 6 days/week) did not improve marathon times in a study <ref name="marathon"/> <ref name="lsd"/>.
== Interval Training ==
[[Introduction to Interval Training|Interval training]] is alternating high and low intensity exercise. The high intensity might be a slow jog for a beginner or a fast run for the more advanced runner. The low intensity might be a slower run, a walk or lying on the ground. I believe that [[Interval Training|interval training ]] is the most important type of workout, for everyone from beginners to elite athletes. For beginners, it seems that there is a perception that interval training is in some way taking the easy way out, or that walking in a run means you are not a 'real runner'. Nothing could be further from the truth; real runners do interval training! Interval training is the most efficient ways of improving aerobic capacity and maximal speed. Interval training is also great in hot weather - the low intensity period allows for cooling off. For runners starting off with interval training, it is important to practice [[Safe Speedwork]].
== Long Run ==
Everyone has a limit on how far they can run. The long run is the key workout for increasing distance and is part of any reasonable marathon training plan. The distance that can be run is dramatically increased by taking [[Walking Breaks]]; you can go much further than with continuous running. Generally, a long run is at an easy pace, often well below the target race pace. However, a number of running plans include some type of higher paced running. I would advise most runners to have one run a week longer than the others.
