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Continuous training for Cardio endurance

Cardiorespiratory; heart and lungs, and their ability to deliver the efficient supply of oxygen to the muscles during periods of sustained activity. The utilisation of continuous training to achieve cardiorespiratory endurance via methods that enhance. … [Read more...]

The Off Training Period – 10K Training programs

Further information to make a success out of your 10k training programs. You have been training on the program for 3 to 4 months and you are beginning to feel jaded and the progress has become a little slower. It is time to rest. Rest and recovery is most important. We recommend a break of 2 to 3 days of no … [Read more...]

The Build Up Period – 10K Training programs

Further information to make a success out of your 10k training programs. Please note, this Build Up is only recommended for those who have trained on the 10k training programs previously. Do not start with the Build Up if you have not trained on the programs The Build Up was known in the days gone past as the … [Read more...]

Understanding Intervals

Matching training characteristics to physiological changes Which is "better", Interval Training or Steady State Training? Obviously that is simplistically stated, but I will try to make things more clear as we go. Eight years ago, my master's thesis asked this exact question. One group of rats "volunteered" to run … [Read more...]

Interpretation of Understanding Intervals

The article below leads on from the first article Understanding Intervals INTERPRETATION There are two major points I want to draw from Dr. Astrand's experiments: 1) Intermittent exercise allows a higher total volume of high intensity work. Performed continuously, the subject could only manage 9 … [Read more...]

Interval Intensity of Understanding Intervals

The article below leads on from the 1st article The Interpretation of Understanding Intervals OK then, all hard intervals all the time, right? NO, keep reading, the plot thickens. From what I have presented so far, and other research, I feel comfortable in saying that a program employing relatively low … [Read more...]

The Rest during intervals as important as the work itself

You're doing some tough intervals at the track or on the road, and after each one you're gasping for oxygen and hoping that the pain in your muscles will subside soon. You've read that it's best to exercise lightly during your recovery intervals, but your body and mind are telling you to lean over and clutch your … [Read more...]

The Definition of Fartlek Training

Derived from the Swedish term that means 'Speed Play', fartlek can provide an excellent endurance and strength session, as well as help improve your speed and race awareness. Fart=speed and lek=play … [Read more...]