One of the most important things to consider when putting together (or looking for) a training plan is including a variety of runs. Since American exercise scientist Stephen Seiler found that “elite endurance athletes perform 80% or more of their training at intensities clearly below their lactate threshold”, he determined that following the 80/20 rule was the best way to train for an endurance event. That means 80% of your runs should be easier and 20% of your runs should be more challenging: speedwork, intervals, hills, etc.
If you’re just getting started in running, 3-4 times a week is a good place to start. Build up to 20-30 minutes of running (or run/walking) and add in a couple days of cross-training if you feel good and want to do more. Most coaches and experts recommend increasing your mileage by 10% each week. Doing too much too soon is an easy way to get injured, and the 10% rule is a good way to prevent that. It may feel like you aren’t adding on enough each week, especially in the beginning, but trust us.
It’s important to incorporate easy runs into your weekly mileage for a variety of reasons: you will be less prone to injury and fatigue, you’ll feel better when you are running, you’ll build up your aerobic base (which is important for distance running), and it balances out your faster runs for better recovery.
In 2009, American exercise scientist Stephen Seiler even found that “elite endurance athletes perform 80% or more of their training at intensities clearly below their lactate threshold and use high-intensity training surprisingly sparingly.” He determined that...
Hill repeats are a workout that can make you a stronger runner, from your legs to your lungs. And maybe you’ve done some yourself - run up the steepest hill you can find for a few seconds, jog your way back down, and repeat. But there are a few different ways to do hill repeats, depending on your goals.
- Short repeats
This is exactly what we mention above: run uphill for anywhere from 10-30 seconds, with a set jog or rest in between. Most people run...
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