Скачать или смотреть "I want to run faster, but I can only run 3× per week..."

"I want to run faster, but I can only run 3× per week..."

Run 1 EASY RUN: Keep your heart rate low and run relaxed. Distance and time can vary, but aim for 30-60 minutes.

Run 2 THRESHOLD INTERVALS: One of the best ways to build endurance.

What is threshold training?
It's a pace you can maintain for about an hour. For beginners, I recommend focusing on your breathing; if you can keep it steady and controlled, you're on the right track.

How to train at threshold?
Break it into intervals. I usually do 10×1k or 5×2k, but if you're a beginner, start with 4×1k or 2×2k and gradually build up. Don’t forget a short warm-up and cool-down!

Run 3 HILL REPEATS: A tough but powerful workout to build strength and speed. Find a good hill and push yourself!

⚠️ IMPORTANT: Always do a proper warm-up before threshold or hill workouts. At least 10 minutes of easy jogging + dynamic stretches to prevent injuries and perform your best.

❗️I created a program for runners who want to break their PBs. Whether you’re a runner chasing sub-20 in the 5K or going for sub-2 in the 800, I teach you literally everything inside.

The first 7 days are free. You can read the free document I wrote, and based on that you’ll already be able to create your own training schedule. I’ll then give you personal feedback on it, all for free.

Follow me and comment ENDURANCE, and I'll send you the link.