If you are very beginner and do not understand this: 4 x 200; R15'' I would explain it to you: 4 repetitions of 200 meters with 15 seconds of recovery, or what is the same, run 200 meters, then recover 15 seconds (R15''), and repeat 4 times (4x).

The recoveries are made running softly either the same distance done or the distance or time indicated, in this case it would be 15 seconds (R15'').

All this showed above is a series, if you are also indicated: 3 x 4 x 200; R15'' RR30''
it would mean that the whole exercise (4 x 200) have to be repeated 3 times and that the recovery between series and series (RR30'' or RS30'') would be 30''

Slower? OK!

3 x 4 x 200; R15'' RR30''

Run 200 meters, recover running slowly 15 seconds.
Repeat, run 200 meters and recover 15 seconds.
Repeat for the third time, run 200 meters and recover 15 seconds.
And the last round, you run 200 meters and recover 30 seconds, instead of 15, because you have already completed the entire series (4 x 200), with its break of 15 seconds (R15''), now we rest between sets (RR30''), or 30 seconds.
And we repeat everything again 3 times (3x).

## Consult the pace calculator on line.

### EXPLANATION OF TYPES OF RACES

1. CONTINUOUS RACE GOING SOFT.- It is the essence of the training for the long distance runner. It is about running in a uniform way and continuous step slower than your competition step, it is not necessary to warm up for this. It helps us to build the strength gradually and it helps us to acquire resistance to the distance both physically and mentally.
The running-in favours the overall organic resistance; with them the muscle gets use to use fat as fuel and drops the pulse at rest, improving the work of the heart.

2. CONTINUES RACE AT COMPETITION STEP.- It is about running in a uniform and continuous way with competition step or faster. It helps you to know your possible step in a career giving you greater confidence.

3. RHYTHM.- Long repetitions in a competition step, with or without recovery intervals between them. For example: 3 repetitions of 2000 meters with a 10 km race step, with 5 to 7 minutes jogging recovery, or from 5 to 10 km at continuous pace.
The pace develops strength, speed and step approach, simulating the conditions of competition.

4. SPEED INTERVALS (SERIES).- It is running very fast short distances and jogging as recovery between each. They are essential to improve the power and lower your marks. For example: 8 repetitions of fast 400 m for 400 meters recovery.
The purpose of these intervals is to develop your speed doing your maximum effort, increasing your heart rate. The body gets used to recycle lactate, enlarged the heart and improves perfusion sanguine muscle with them.
This can only be done if you have spent enough time in the stages of strength and resistance, so if you are a beginner or you are going to run your first marathon your main goal is not the time but finishing the marathon.
We would work with continuous careers, rhythms and distance, and in some other occasion we would talk of the "speed".

5. FARTLEK.- They are rhythm changes during the race changing or not the time of these. For example: 5 minutes run fast recover with 3 minutes less rapid, then continue with 7 very fast minutes and 3 minutes very smooth, and so on.
This teach us to make changes between the training speed and competition speed, and how the recovery is running, we learn to know each one better to see if we can "accelerate" in a competition or if we need to recover "slow down" a little bit the step but WITHOUT stop running.
These are most effective when done on land varied, with some gentle slopes.
It is a mixed system where alternating aerobic work with neuromuscular activity through changes of rhythm.
Literally this means "speed game" (it comes from the union of the Swedish words "fart" (speed) and "lek" (game).
It was developed by the Swedish Gosta Holmer and lately popularized by Gosta Olander.

6. CLIMBS OR UPHILLS.- Intense workouts that develop the strength in your legs. The intensity with which you have to run it, it depends on your current level of fitness, neither so fast that you have to stop when climbing nor so slow that you don’t have to force yourself at all, you must work 70 to 85% of your maximum heart rate.
Be sure not to be tired for having trained much the previous day, you must be prepared to work hard.

7. STRAIGHTS.-The straights of what we talk at the end of the training plans are progressions from 60 to 100 meters and its intensity depends on the work performed.
After making one or more circuits of weights, after exercising technical exercise or one-day of continue race. You have several advantages, the main one is transferred to the legs the work performed; improve the technique, help to release the legs because the muscles and tendons tend to be shortened after a long shoot.
Not always these are done in the same way, if performed after the weights they should be more progressive and strong. If performed after the technical exercises they should be looking for the effectiveness of the stride more than the speed, i.e., lifting the hip, wide stride and not very fast. If performed after a long-running it won’t be enough that you do them in a progressive way.

8. BREAKS.- Even though you don’t believe it, breaks are the most important part of training because they allow us to assimilate it and prevent us from overloading and injuries.
The resting days would be manage in two ways:
• "Active rest" is when you rest of running but make other mild physical activity, such as swimming or riding a bike.
• "Complete rest" which is resting entirely on the exercise.
You should always rest after days of heavy competition and alternating with gentle workouts.
And remember: It is preferable to err by default than by excess.

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