80/20 Running
the classic guideline for alactic interval training by Profs. Edward Fox and Donald Matthews: a 1:3 work-to-rest ratio.
Pavel Tsatsouline • The Quick and the Dead: Total Training for the Advanced Minimalist
Run no more than 30-40 kms in a week . With slow speed. speed <12.5 kmph
What does all this mean for today’s recreational exerciser? For one thing, it suggests that the key to unlocking the runner’s high is not the physical action of running itself, but its continuous moderate intensity.
Kelly McGonigal • The Joy of Movement: How exercise helps us find happiness, hope, connection, and courage
This workout need not be very long—runners can go forty-five minutes while cyclists up to an hour and a half, including warm-up and cool-down. These workouts will also help you further develop more aerobic speed.