1.Week
Workout
Details
1.Session
Basic endurcane:
Intensity:65-75%
Time:45-90min
Basic endurance training is also known as "Zone two" training. You develope your aerobic metabolic system. It is very important to make this run feel "easy". You should be able to talk in short sentences while running.
2.Session
Tempo run:
Intensity:80-90%
Time:20-30min
Before you start yor Tempo run, you should warm up with an 5-10min easy run and some stretching. The pace you´re running at, should be a pace you could hold for 50min with maximal effort. A cooldown after your Tempo run is very Important.
Tempo runs increase your lactat resistance and develope your speed.
3.Session
Basic Endurance:
Intensity:65-75%
Time:45-90min
Basic Endurance training should matter about 80% of your volume. For Example: If you run 15km a week, 12 of them should be a zone two run.
2.Week
Workout
Details
1.Session
Basic Endurance:
Intensity:65-75%
Time:45-90min
2.Session
Intervalls:
Distance: 400m
Rest:200m jog btw. reps and 5min between sets
Reps: 2 sets of 5 reps
Intensity: 90%
Intervall training is great to increase your running speed. You can adjust the lenght of an intervall to your goals. A marathon runner should run longer intervalls than a 5k runner
3.Session
Basic Endurance:
Intensity:65-75%
Time:45-90min
Repeat this two week cycle again and again. Play with the load standarts and adjust the volume and intensity to your personal needs.