![]() ![]() Your target intensity for speed day is 80 to 100% of your max heart rate. Tuesday: Run a total of 8 alternating 200 m to 400 m intervals at jogging and sprint speeds.Do a long distance run just once a week, and focus on speed and pacing on the other days. ![]() To increase your stamina gradually and avoid injury, run 3 times per week with a rest day between each session. There are a variety of marathon training plans, but they share a few basic elements. Run 3 training sessions per week with alternating difficulties.
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