Did 40 minutes at +0.2mph my normal speed
Heart rate wasn't amazing but the run wasn't bad
I'm very happy with my conditioning improving however. It's taking much longer for me to reach a high heart rate even on slightly higher speeds
Then start running faster...
One of the best ways to keep a high heart rate for longer periods is with intervals or even better is running on an incline / hills.
I don't know what the optimal period is for this stuff, but typically you see athletes doing something like 95% of their max HR for some prescribed amount of time (maybe 1 minute @ 190) followed by a rest period at a slower pace until your HR settles down at some lower % (say 75% / 150)
Then rinse and repeat until you feel like you're gonna die.
I'm not really concerned about being athletic. My main desire is to marathon/ultra-marathon and I've never seen hiit recommended for that purpose.
The post I linked directly contradicts myself
1 Like
Epic
Dude these thing aren't mutually exclusive.
You can do both alternating days between what kind of training you do and if you're really ambitious you can do two-a-day morning / afternoon sessions of different types.
Like intervals are more about strengthening your engine / increasing v02 max / mitochondrial density.
Longer endurance sessions help with things like metabolic efficiency / your liver's ability to shuttle glycogen to muscles, increasing blood plasma volume, and strengthening your legs.
The incorporation of a lot of high intensity training techniques is what's allowed record marathon times to continually be smashed every year.
Those Kenyans and Ethiopians aren't just running for miles on end anymore, they're also doing some pretty serious weight lifting regimens with a lot of squats etc.
I'm am lifting 3 times a week
You're likely correct with everything you're saying
I appreciate the help
Best of luck with your fitness goals fatty.
1 Like
Would you say a once per week rest day is necessary? I kind of hate rest days
Take yoga on your rest days
I've been doing a lot of stretching. Maybe at some point when I can actually do some of the poses I will
It’s not easy and that’s the point. But it’s good and will keep you from tightening up on rest days
I think so, especially if you ratchet up the intensity. Your body needs time to recover and not resting at all will hold you back, some people get stress induced insomnia from overtraining.
this, or just you're tight af from never stretching for ages
fatty
1 Like
thank you.
How low did you get?