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Moving up in intensity, the next level of intensity with running would be an endurance
run. In your base period you would want to start with what we call an extensive endurance
run where the emphasis is just building the volume of the run. If you compete up to the
Olympic distance, up to an hour, hour fifteen minutes is as long as you need to build on
that. If you compete at the half Iron Man distance, you'd build up to probably an hour
forty-five, maybe two hours, depending on our speed. As your season and your events
get closer you'd move more to an intensive run where the speed would get faster and the
distance would get shorter, or to a tempo run. And a tempo run, you can, one way that
you can do it is you can break it into thirds. You can do thirty minutes of an endurance
pace and maybe make it to where that brings you to your local track or someplace where
you have a measured section of trail. And then you do two miles at, say, your goal race
pace, and then settle back in for another twenty, thirty minutes at that endurance pace.
So, it's inserting some quality segments into that endurance workout. You can do a similar
thing by doing an endurance workout by thirds. Easy third, moderate third, and then finish
the last third hard. Those kinds of things bring, subtly brings some structure and brings
some more speed into your workouts. The next level to look at in the development of your
running training is a workout like a, an LT workout, Lactate special. Where you'd be doing
some running at about 10K race pace, and those intervals, 10 by 800 on the track is a great
example and there'd be a equal amount of recovery to the work interval. From that you can move
up to a VO2 max training effort. We call these "huff and puffs". And, that's a real good
guide line. "Huff and puff" meaning you can speak in little short one to two sentence
bursts and those would be like at one mile pace. And, you can do those on what we call
minutes. So you can do a "Huff and puff" workout where you do a minute on a minute off kind
of a thing. And, you continue running but the running that is on the interval is done
at a really high intensity. And then the last thing would be speed work. And, speed work
by 3 by 200 cut downs at the end of the longer session. And, if you can run say 200 meters
in 29 seconds. You do your first 200 at probably 36 seconds and try to do each succeeding one
two or thee seconds faster. And, in between you've got two hundred meters to jog down
easy. And that's a great way to build the strength, the power, to finish off whatever
distance it is your doing spring, Olympic or half Iron Man strong.