![]() Our Higher Running guideline gives you the information you need to make the plan more specific to your needs and the race you’re training for. Most other plans do not take this kind of periodization into consideration. Therefore sometimes recovery running days are extended and shortened appropriately to give you an ideal boost in fitness. Furthermore, it does not follow a strict 7-day cycle (like most competitor’s plans), because at Higher Running we believe some workouts take longer to recover from and adapt to. ![]() To our knowledge, the O 2 cost of running outdoors at sea level at 21.1 km/h has never been reported. Unlike other “cookie-cutter” training plans that just list mileage and a general pace, this Higher Running plan gives you essential specifics on how to do workouts at the right intensity for the most beneficial training stimuli. Athlete updates are real time messages sent to your mobile phone that update you on athletes youre following while they are participating. To run a marathon in under 2 h, an elite distance runner must be able to sustain a metabolic steady-state while running at just over 13.1 mph (i.e., 4 min and 34 s/mi) or 21.1 km/h (i.e., 2 min and 50 s/km). This plan is derived from the theories and practices of the most legendary distance running coaches and exercise scientists from around the world: Arthur Lydiard, Jack Daniels, Renato Canova, and Peter Pfitzinger to name a few.
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