Best practices for trainning

[fanfancaro]

hi there, iam trying to combine both running and athletics technics  in order to be more powerfull (

Athletics is good for overall physical preparation and muscle building). But as iam new in this sport, iam looking for some advice such as specific thecnic susch as fatlek that can be useful in my case.

Regards

Caroll - photo model

[YojanaFitbit]

I'm very glad that you have joined our Family here in the Fitbit Forums @fanfancaro! 🙂

You came to the right place. What about "The Tempo Run". The tempo run’s pace is often called comfortably hard. Difficult enough to require pushing, but comfortable enough to where you can sustain the effort. This is often around 85-90% of your max heart-rate, or just a hair slower than your 10K race pace, where short sentences are possible, but a full-blown conversation isn’t.

We run tempo workouts to increase our lactate threshold, or that point at which your body switches from its aerobic system to its anaerobic system, and quickly fatigues thereafter. The higher your threshold at a certain pace, the longer you can sustain that given pace and build strength, speed, and endurance.

Beginner:

1. Workout: 40 minute run with 3 x 5 minutes at tempo pace, and a 3 minute recovery in between. For this style workout, you’ll start the 40-minute run with an easy warm up, once warm, begin five minute tempo intervals with three minutes of rest, and repeat three times. Allow for time at the end to cool down.

I'll be looking forward to your new comments!