Canadian Running - - EXOTIC DESTINATION -

There are three dif­fer­ent plans here. If you are a be­gin­ner, that is to say, you haven’t been run­ning much, then the main thing you want to do is get your run­ning up to at least three to four days a week. The more you run, the faster you will race. This is true at all lev­els, as­sum­ing you keep the pace easy. Too many run­ners think they need to ham­mer each run. On the con­trary, suc­cess comes from putting in about 80 per cent of your runs at a very easy, con­ver­sa­tional pace. There’s no need to push it, ex­cept for in the work­outs.

If you are a lit­tle more ex­pe­ri­enced, then you should aim for five days at first, with a cou­ple weeks at six. You can do this. The more you run, the faster you go. If you are al­ready run­ning five or six days, then be con­sis­tent at six days for this lit­tle train­ing cycle. Re­mem­ber, keep your easy days re­ally easy.

Now, the work­out days should be hard. There’s one work­out per week, and a cou­ple days (de­pend­ing on the level) of strides, where you do a se­ries of short, fast runs. The strides shouldn’t tire you out; they should actually be en­er­giz­ing. This only works if you are run­ning easy the rest of the time.

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