The goal: “Harder, bet­ter, faster, stronger”

Elle (Canada) - - Body - Carli Whitwell health & beauty edi­tor

Ever since I crossed the fin­ish line of my first half-marathon, I’ve been promis­ing my­self I’d run an­other. That was three years ago. Work, lazi­ness, Satur­day nights out, House of Cards and lazi­ness have got­ten in the way of me sign­ing up again.

But 2016 is my come­back year; I’m plan­ning to run an­other half­marathon this fall. Con­sid­er­ing I jog eight kilo­me­tres ev­ery Sun­day as well as in­door cy­cle, strength train and at­tempt ev­ery new work­out trend imag­in­able (I’m a health edi­tor, after all), I’m well on my way, ac­cord­ing to Stan­ton. He says that ev­ery run­ning pro­gram should con­sist of strength train­ing (to build power), speed train­ing and en­durance train­ing.

En­durance is my kryp­tonite, so I’ve upped my runs to three low­in­ten­sity jogs (which means I’m able to sing along to Florence + the Ma­chine) a week. Ev­ery seven days, I will in­crease the dis­tance of my long­est run by 10 per­cent. “These runs are good base build­ing,” says Colleen Par­sons, head coach of the Univer­sity of Cal­gary’s marathon pro­gram, not­ing that they help the mi­to­chon­dria to bet­ter ac­cess oxy­gen. “It’s like build­ing a house: The foun­da­tion comes with the low-in­ten­sity train­ing, and then you put on a roof with the high-in­ten­sity train­ing.”

By “high-in­ten­sity” she means speed work, like in­ter­val sprints (do­ing your best Us­ain Bolt im­pres­sion and then re­cov­er­ing) and hills (self­ex­plana­tory hell). The goal is to train my body to work more ef­fi­ciently so when I re­turn to my easy runs, I’ll be faster but ex­pend the same en­ergy— all the way across the fin­ish line.

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