J.J. Eller wins 120 yd. Hurdle 1911 |
For a newbie runner or runner over 40 years old it's very important to have a plenty of leisure to recover body from stress after training. Right after run your body is going to expand it's aerobic capacities -- it's like building more infrastructure so oxygen may be delivered to muscles in more effective way. It consumes time and increasing training frequency can collapse all bodies ventures on this field. So the first keystone is good leisure and a plenty of sleep to recover from a training day.
The second approach to concept of three running days a week lays on three whales -- speed training day, strength training day and long-run day. So here we have some sort of diversification. When you fell like you are ready to improve you shouldn't start with improving training frequency -- it's less important. You can improve speed, strength and distance. Imagine and implement improvements in your routine, add more uphill running for your strength day or add more interesting and complicated intervals to your speed training day. Add more kilometers to your long-run weekend. Rethink the process and feel your aims and passions are fulfilled.
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