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The time off speeds up recovery in your muscles and boosts the quality of the next training session. Consider the scheduled rest days like the sleep we need every night-they aren't an option, but mandatory to perform well. And whenever you see rest days on the schedule, remember: Rest days are just as important as training days. End each run with a five-minute cool down walk at an easy pace to bring your body back to a resting state. The Basics: Throughout this plan, you'll need to rate your level of intensity using a three color-coded system: YELLOW ZONE is a comfortable, conversational running effort ORANGE ZONE is just outside your comfort zone at an effort at which you can hear your breathing RED ZONE is a hard effort at which your breathing is labored, but you’re still in control.īegin every run with a three-minute walk at a brisk pace to pump up your heart rate and increase blood flow to your muscles.
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Be sure to do the running portion slow enough at the beginning of every run (especially the long run) so that you’ll feel tired but strong at the end.By alternating walking and running from the beginning, you speed recovery without losing any of the endurance effect of the long one.
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