- WHO: Me
- WHEN: 3 x/week, e.g. Tue, Thu, & Sun, for 10-60+ min
- WHERE: outside
- HOW:
0. Tools: clothes, watch & notebook or strava on phone
- Run 2 miles at a zone 2 pace
Why
- Running is fun. It’s great to get outside. I go slow, I go fast, I do what my body wants to do. It’s fun to run at a fast pace and feel like a dog/deer/horse galloping through the woods.
- You can run 3x/week slowly and be energetic for life.
- Running is one modality that transfers to other sports and the rest of life, and can cover all cardio zones:
- Zone 1: walking, still amazing for cardio endurance & having fun
- Zone 2: easy pace, or hiking, builds aerobic & long endurance
- Zone 3-4: tempo/interval pace, harder, aerobic builders
- Tempo: run 2 miles fast (timed)
- Intervals: S:F, S mins slow, F mins fast
- Zone 5: sprint pace, totally awesome, aerobic & anerobic builder
- progressive-overload increase pace, distance, or time under tension to improve anaerobic endurance, aerobic endurance, and long-duration endurance