QUOTE(LittleSmarty @ Nov 24 2018, 01:10 PM)
Thanks for the advices. What you meant is for weekdays I train in zone 3 & 4, and for weekend I train in zone 1?
In addition, do long distance runners have extra time to do gym/workout? I like to run but at the same time I do not want to have a very skinny body like those professional marathoner.
Why is it unsustainable? Do you mind elaborate more?
Hi,In addition, do long distance runners have extra time to do gym/workout? I like to run but at the same time I do not want to have a very skinny body like those professional marathoner.
Why is it unsustainable? Do you mind elaborate more?
Do you have s HR GPS watch? Need to monitor your HR, rest HR and vo2max. As your fitness improves, rest HR drop, some people rest HR drop 60, 50 and even 35-40 bpm.
Aerobic pace is HR zone 3. Zone 4 is higher than zone 3. There are 5 HR Zone. Go read up on HR zone if you are training 6 days week.Therefore, based on your level of fitness and years of training, you can have a more structured training.Generally aerobic zone are about 70% max HR, and easy pace is the "pace you can talk in full sentence" which for most people may be in higher zone 2 and lower zone 3. Not easy to run purely in zone 4 for long period, few can do it for long distance but doctors dun advise it.
Hanson marathon method:
(1) 1 long run in weekend
(2) speedwork workout tuesday
(3) rest day or easy or crosstrain on wednesday
(3) tempo workout thursday
(5) most days are easy run: 80% of runs are in easy pace, including the long run.
The above is the general structure of hanson, it may not be suitable to most people as it has 5-6 days of running, and the 3 SOS (ie Something-of-Substance) which are (a) speedwork, (b) tempo and© long run are typical "energy draining" n potential injury causing...
There are other known methods like hal higdon and macmillian and jack daniels. Important thing is not to follow blindly but listen to your body and dun force your runs or workout. We are not elite nor gifted, so we adapt a bit more: for example, less repeats on tuesday, hanson say 5 repeat; may be you start at 2 repeats of 400 meter.
I am not a coach, just that running is my hobby.