Easy running should be very easy—enough to hold a conversation w/ only slight breathing difficulty—but consistent. Then hard runs can be full effort.
In order for long runs to be effective over time, a rest day or easy cross training day should follow. Push hard during long run & take next day off.
Runners who make more than a 30% increase in mileage each week are far more likely to suffer injury than those who go more slowly, research suggests.
Long runs—pushing to the limits of distance ability—are vital to getting muscles adapted for distance. However, more than 1x per week tires muscles.
4 Sets of 12 Reps of the following:
Stiff Leg Deadlift
Dumbbell Step ups
Time Cap: 30 minutes
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