Running season is well under way, and if you’re someone with your eye on a race coming up, keep reading.
Perhaps you’re looking to take your base level fitness and build it up to running a 5km, or maybe you’re a moderate runner hoping to get out and smash a half or full marathon this year.
Either way, the key to getting some great results and some fantastic surges of endorphins seems to be consistency.
Dedicating a minimum of five days a week to getting in some good kilometres will ensure your fitness level is at its prime as you prepare for your race of choice.
Running is one of the most accessible and affordable forms of fitness, as the only things essentially to you being able to take part, is a pair of suitable shoes.
Here are some tips that will help you reach your endurance goals:
Short and sharp sessions
Running experts recommend running at 75 per cent effort for about 30 minutes three times a week. If you have a heart-rate monitor, you can calculate exactly the right output for you for this session. To find your target heart rate, minus your age from 220, then keep track of the number throughout your workout.
Train at full speed for between 15 and 30 minutes between two and three times a week. This could be in the form of high-intensity aerobic exercise like sprints or interval training.
In a study by the Journal of Applied Physiology, participants that engaged in high-intensity aerobic exercise and endurance training techniques, improved their 5K times within nine weeks.
Your body will require at least one rest day every week to fully recover and perform at its best during your scheduled runs. It’s also imperative to sleep for between six and eight hours a night to allow your muscles to recover.
Example weekly plan
Monday, Wednesday, Friday – 30 minute running workouts at 75 percent of your max aerobic power
Tuesday, Saturday – High-intensity workout
Thursday, Sunday – Rest