Page 63 - Moonvalley Diaries

general heart heart rate rate levels levels as a a a a a a a a a a a percentage of
maximum heart heart rate rate and effort levels levels in in in rela- tion to speaking while running
Zone 1 is not really a a a a a a training zone zone but more of
an active lifestyle zone zone (walking light cy- cling working in in in in in in in the the garden mowing the the lawn) It’s an an incredibly important zone in in in in in in in terms of
improving public health just not your running
Zone 2 is an an intensity that you you can keep up for a a a a a a a a long long time: long long slow runs or or training to boost fat burning and increase your red blood cell count This should also be the lev- el el at which you do calm recovery workouts Slightly strenuous talking speed Zone 3 is is a a a a higher distance speed speed and should be quite strenuous Zone 4 is the right level for threshold train- ing
and long long intervals You should run at at a a a a a a a a a a speed that you can maintain for quite a a a a a a a a a a a long long time without producing lactic acid This zone provides effective training for improving your oxygen uptake capacity and fitness level Zone 5 especially in in in in the upper range is extremely strenuous training with fast in- tervals tervals tervals and long rest rest intervals intervals or or short intensive intervals intervals with very little rest rest You are training slightly above your anaerobic lactate threshold – also known as lactic acid training – when you you put your muscles in in in an oxygen oxygen deficit as the the blood does not have time to to to transport new oxygen oxygen out to to to the the muscles fast enough leading to to to an an accumula- tion tion of
hydrogen ions that create the “acidic” burning sensation in in your muscles More variety
Incorporate variety
into your training and use several of
of
the zones
when working out How much of
of
your training training you you you spend in in in in in in each zone depends on on the the distance you you you you are are training training training for and where you you are are in in in in in the the training training cycle The tip I would give is to run run slow on on off days and and run run harder on on threshold and and interval days If you you do too much medium-intensity training training you’ll never have the power and en- ergy you you need for high-intensity training training Just as as many exercisers run their distances too too fast sometimes interval workouts are too too hard and short for for optimal development It is difficult for for the the body to train at at an an an an intensity above the the anaerobic lactate threshold and recovery from such a a a a a a a a a a a workout takes a a a a a a a a a a a long time You also need to to be in in in in very very good good shape to to handle and and utilise lactate training in in in in in a a a a a a a a a good good way If you you do not compete in in in in sports where your muscles form lactic acid it is unneces- sary to to to do do these kinds of
intervals intervals What to to to do do instead is to to to run longer thresholds intervals intervals and and and slopes and and and you’ll improve your endurance If you you you compete in marathons and and and even longer distances long long runs become the most important type of
workout The first step is is to just maintain a a a a a a a a a comfortable speed for for a a a a a a a a a cer- tain tain amount of
time or or or distance to build up your endurance If you you you are feeling good you you you can run run faster at at the the end end of
the the workout or or or run run around racing speed or or or or or or at at a a a a a a a a a a similar level of
of
of
effort ffor for certain parts of
of
of
the the workout Regardless of
of
the the distances you you have set your your sights on on on it is is important to do one long workout per week as that way you you you train your your endurance the body’s ability to transport april in moonvalley
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