![]() That means your endurance is on the up and up. Monitor your improvement: Prince added that you can also check in on your progress by timing how long you can exercise at a particular effort level. Take for example: Suppose, a few weeks ago, you could jog on the treadmill at five miles per hour (comfortably enough to chit chat) for 20 minutes and now you can do it 25.However, because it's so intense, limit HIIT workouts to twice per week max, said Prince. It's a highly effective way to boost your cardio abilities. According to the American College of Sports Medicine, HIIT comprises alternating intervals of hard effort and easy recovery. Add high-intensity training: You can add some high-intensity interval training (or HIIT) to your routine, too, Prince added. ![]() But for runners looking to make a breakthrough in their speed endurance, its time to up your tempo runs up to 60 minutes. So, if you log 80 minutes total running this week, keep it to just shy of 90 (88 minutes, to be exact) next week. The conservative view on tempo runs suggests that you cover 20 to 40 minutes at a pace thats 10 to 20 seconds per mile slower than your 10K pace.
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