Increasing Your Running Workout

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Once you can comfortably run 6-8 miles per week and you desire to progress further in a running program, start by increasing either your mileage or pace. Increasing either your distance or pace too quickly can cause training injuries, so gradually increase one at a time by no more than 10% per week. (i.e., if you can run five miles, increase your distance by a half mile and keep your pace constant.) Maintain this new distance for at least one week, or until it is consistently easy for you. Consistency is more important than speed. When running for exercise and not competition, your pace should be even (60-75% max HR) and allow you to talk comfortably.

Increase your mileage or pace by only 10% per week.

Do not increase your mileage and pace simultaneously.

Twenty to 30 miles per week is a good training distance for an intermediate runner (Table 6-3). As a rule, your risk of injury sharply increases as your running mileage increases. So, if running for fitness rather than competition, keep your weekly mileage below 30 miles. Beyond this, your injury risks far outweigh any additional fitness benefits. Cross-train to work on aerobic fitness without running more than 30 miles.

Table 6-3. An Intermediate Running Program

Week Mon Tues Wed Thur Fri Sat Sun Total

One

2

-

2

-

2

2

-

8

Three

2

-

3

-

3

2

-

10

Five

3

-

3

-

3

3

-

12

Seven

3

-

4

-

4

3

20

Nine

3

-

4

3

-

3

4

Eleven

4

-

5

3

-

5

3

Thirteen

4

-

5

5

-

4

5

23

Fifteen

5

-

5

5

-

6

5

26

Seventeen

5

-

6

6

-

6

7

30

Cross train or rest on non-run days.

Cross train or rest on non-run days.

With an endurance base of 30 miles per week you can easily compete in 10Ks, the Army 10 Miler, and other similar events.

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Turbo Charged Fitness With The Tabata System

Turbo Charged Fitness With The Tabata System

The Tabata workout system is a version of the High Intensity Interval Training program developed by Professor Izumi Tabata as training for Olympic speed skaters in 1996. The results studies conducted on the training program confirm that even a four minute cardiovascular exercise routine improves a persons level of fitness.

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