Thus far, we have worked at low intensities. However, in order to improve we must increase them a little. I do not recommend that you start this level without having been running for at least six months. The basics behind this level are included in the ABC of running; it will not do you any harm to have a quick look at it, as it is by far the best way to make training effective.
Firstly, we must begin by collecting some data:
1º. Carry out a Cooper Test in order to assess your level and check your progress. In addition, it is going to be useful to determine the heart rate for the series that we are going to perform in this level.
2º. Find out your Heart Rate Reserve (HRR) as we did in the Previous Level.
HRR = MHR - RHR Next, we multiply the result by our target training intensity percentage and we add the RHR.
3º. Draft your own typical training week, which for this level, it will be as follows:
The long-distance run, as in the previous level, shall be equal to the maximum single distance that we have managed during the last few weeks. The mid-distance must be 50-60% of the long-distance. When we talk of technique-improvement exercises or sprinting, we are referring to including within the training session a number of exercises performed at a faster pace than the one we are currently implementing. For instance: Doing some fartleks, running for some length at a faster speed, running up slopes or stairs, performing technique-improvement exercises... Said lengths should be included in our training schedule for the day once we have covered more or less one third of the total workout. Here you will find additional information on the different types of run.
We are going to draft a plan as an example of how it is done. In the previous level, we explained it in great detail, therefore, if you get lost, please go back and reread it. Now, let us collect all the necessary data:
| Monday | Long-distance at HR2 (138 beats/min), 12 km |
|---|---|
| Tuesday | Active rest |
| Wednesday | Series running at your maximum VO2 |
| Thursday | Total rest |
| Friday | Mid-distance at HR3 (148 beats/min), 6 km |
| Saturday | Active rest |
| Sunday | Mid-distance at HR2 (138 beats/min), 6 km |
Do not forget the Warm-Up and Stretching Exercises as these are also part of the training session. Do not skip them even if you are really pushed for time.
Yes, I know, we have not spoken yet about series running. At the beginning of the present level, I mentioned to you that the Cooper Test would help you define the heart rate at which to perform them. Hence, notice the Max VO2 (highlighted in red) that appears in the Cooper Chart and look it up in the Series Chart shown further down in the same page.
Finally, it is worth mentioning that you will have to keep increasing the exercises included in this level at a slower rate, especially when it comes to long-distance running. You can include recovery weeks. Lowering a little the intensity of the exercises every 3 or 4 weeks according to your strengths will be more than sufficient. Most of long-distance runners maintain this level almost constantly, moving up to Specific Training for mid-marathon distance only when necessary.
As I understand that it is not easy to take in these last few levels (mainly due to the complexity of the formulae being used), I would be more than please to offer you my impartial advice via my e-mail. I will be pleased to clarify any doubt that you may have, but let us be clear! I said doubts; do not ask me to draft a specific training plan for you. Send me your data (pulse/heart rate, weight, age, gender...) and indicate “Autoentrenarse” (Self-Training) in the subject line.