💪Gradually increase your running distance to build up endurance and resilience.
🏃♂️Zone two runs help you find the right heart rate for a slower, sustainable pace.
🔥Intervals improve your speed and aerobic fitness.
🏋️♀️Tempo runs challenge your body to sustain a faster pace for longer periods.
How often should I do each type of run?
—Long slow runs can be done once a week, zone two runs can be done for most of your easy runs, intervals can be done once a week, and tempo runs can be done once a week.
How do I determine my heart rate for zone two runs?
—Use the Maffetone formula: subtract your age from 180. Aim to keep your heart rate around that number during your zone two runs.
How long should my intervals be?
—Start with shorter intervals, such as two minutes of hard running followed by two minutes of rest. Gradually increase the duration as you become more experienced.
How do I know if I'm running at the right intensity during a tempo run?
—You should be able to sustain the pace for about an hour. Breathing should be faster, but you should still be able to speak in short sentences.
Is it normal for zone two runs to feel slow and easy at the beginning?
—Yes, it's normal. Zone two runs are meant to be slower and easier to build endurance and aerobic capacity. Stick to the target heart rate and enjoy the process.
00:07Learn how to increase your running distance and become an ultra runner by following four key runs.
01:20Start with a long slow run to build endurance and gradually increase your distance.
02:51Zone two runs help you find the right heart rate for a slower, sustainable pace.
06:00Incorporate intervals to improve your speed and aerobic fitness.
09:00Challenge your body with tempo runs to sustain a faster pace for longer periods.
