![]() Finish your run with some gentle stretching. ![]() You can also do a run/walk combination or cross-train. Your short-run should be at a very easy (EZ), comfortable pace, which helps loosen up your muscles. Sundays: This is an active recovery day.What is the significance of the FTP you might ask FTP enables further calculations regarding TSS and performance modeling relative to the individual’s fitness level. You should be able to breathe easily and talk in complete sentences comfortably during your run. So, what is the FTP The FTP is the maximal running pace an individual can sustain for an effort of approximately 45 60 min in duration. Run the designated mileage at an easy, conversational pace. Saturdays: This is the day for your long, slow, distance run. ![]() It's important that you're feeling strong and rested for your Saturday long run. If you're feeling very sluggish or sore on Friday, take a complete rest day. Fridays: Do a cross-training (CT) activity (biking, swimming, elliptical trainer, etc.) at easy-to-moderate effort for 30 to 45 minutes.It's also beneficial to do overall body strength training at least once a week to build muscle endurance and reduce injury risk. Others are cross-training (CT) days when you should do a cross-training activity (biking, walking, swimming, elliptical trainer, etc.) at easy-to-moderate effort for 30 to 45 minutes. Wednesdays: Some Wednesdays are designated rest days.Or run a few miles at 5k-10k goal pace (tempo run) to test pacing. If you are feeling tired, it's okay to run at an easy pace. ![]() Tuesdays and Thursdays: After your warmup, run at a moderate pace (slightly faster than your long run pace) for the designated mileage.find examples of reliable injury prevention programs online or by downloading free. Rest is critical to your recovery and injury prevention efforts, so don't ignore rest days. From 2 months to 5 months, a half marathon training plan designed for. ![]()
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