The Big Book of Endurance Training and Racing
In your sport of choice:
Perform a 5-minute Zone 5 effort. Make this a Very Hard effort but leave yourself room to improve next time.
Calculate the average power, or pace, of this effort.
The following week, perform 5x one-minute efforts at that power/pace.
Rest duration is equal to work. So 5x 1/1 will take you ten minutes.
Because of the rest, you wil... See more
Perform a 5-minute Zone 5 effort. Make this a Very Hard effort but leave yourself room to improve next time.
Calculate the average power, or pace, of this effort.
The following week, perform 5x one-minute efforts at that power/pace.
Rest duration is equal to work. So 5x 1/1 will take you ten minutes.
Because of the rest, you wil... See more
Shortwave — The smartest email app on planet Earth
Start paying attention to your level of readiness and notice if there is a direct correlation to your performance that day. Did you prepare your clothes, gear, and playlist the night before so you weren’t rushed? Did you allow proper time for a prerun dynamic warmup and postrun stretch? These are easy yes or no answers. Jot them down or make a ment
... See morerunnersworld.com • 5 Meaningful Ways to Measure Running Success Beyond Getting Faster
maximum amount of oxygen we can use for aerobic respiration. I learned about different kinds of waxing and finishing kicks and plyometric strength training and lactate threshold, the point at which our muscles accumulate lactic acid faster than they can clear it. I learned about
Scott Jurek • Eat and Run: My Unlikely Journey to Ultramarathon Greatness
LONG INTERVAL RUNS A long interval run features repeated efforts of three to five minutes in Zone 4. Long interval runs maximize high-intensity fatigue resistance.