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Hi this is Aaron at Fitness for Life in Wilmington, North Carolina here to talk to you about just
some average speed running schedules that you can help maintain over the course of the
week. This obviously is a workout schedule that is designed for somebody who just wants
to do some more endurance running. If somebody really wants to just keep an average running
schedule they are obviously looking for endurance, they want to be able to increase the run over
a period of time, perhaps they are looking to do some longer running events, maybe in
the future, 5, 10 k, maybe in a marathon in the future. So for those people to maintain
a particular schedule first start out with the treadmill and find a pace that you are
comfortable with but there is also a push and see if you can maintain that over a given
period of time, let's just assume for a moment that it's going to be for a full hour. You
want to be able to find a pace that you can sustain for that full hour if you are just
going to keep an average speed. If you are looking to increase that speed obviously we
talked about some interval training in the past but if you are just looking to gain some
endurance at a particular level, we want to find a pace that we can maintain for a long
period of time, 45 to 60 minutes. A treadmill is really going to help you do that because
it is going to force the runner to maintain a particular pace over a given time. Maintain
that 4 to 5 days a week, 6 days if you can fit it in and you should start seeing some
changes.