With the summer training season upon us, we have had several requests for some “getting started” training tips. It’s always good to go back to the basics, so we’re reviewing these basic training tips from Janda Ricci Munn.
So you’re looking to test the limits of your endurance and speed and have signed up for a local 5k, 8k or 10k road race. To date, you’ve employed a more recreational approach to your running but know that in order to finish strong on race day, it’s time to get serious with your training.
But where do you begin?
For the beginner to intermediate competitive runner, there are a number of key elements that must be addressed during your training leading up to race day if you hope to succeed.
Accomplished triathlete, trainer and race director, Janda Ricci-Munn offers 4 tips for basic training. Get started with his first tip, Endurance Building. Janda explains how to build endurance for your next 5k or 10k race.
Endurance Building: Can you comfortably run for 5k – 10k without stopping? Endurance building sessions such as 30 – 60+ minute runs executed at or below 80% of your maximum heart rate are a great way to boost your ability to “go the distance”. Newer runners will want to spend at least 4 weeks gradually increasing the frequency, speed and duration of their endurance building sessions before even considering the inclusion of more stressful training sessions such as tempo running or aerobic power interval training.