Guide
1
To build endurance, you must train constantly.Use walking, running, or other types of training sessions without a break.Constant training can be carried out with varying intensity.Jogging can be long, medium or short, depending on the level of physical fitness.Another way to constant training - a fartlek, when an athlete applies a different rhythm running or changing speed.
2
When interval training break the entire training load or distance on the small repetitive steps.When running or walking pace parameters are set in advance, the amount of distance and time to restore the energy expended.
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to develop a common endurance
use constant, intensive repetition and fartlek.The following compilation of training will allow you to get good results.
4
continuous jogging for 30 minutes in an easy rhythm, without rest.
Continuous slow long-distance race for 60-140 minutes in the rhythm of marathon running or slower without rest.
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In the rhythm of the semi-continuous marathon middle-distance running for 30-60 minutes, without a break.Quick
permanent races for 10-45 minutes without a break.
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training with repetitions focused on aerobic endurance.Distance 3000 m and 10 000m, with a short rest.
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Fartlek - frequent changes of speed and rhythm of running on the same distance within 10-45 minutes, without a break.
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In other words, during the training you need, for example, to do two sessions running, ten repetitions of 200 meters. At the same time relaxing after a run must be the same running time, and rest between sessions is notexceed 5 minutes.
9
Try to follow the pace of the run, or too active rhythm will not let you finish the session, and slow - will not be as effective.During a routine re-training recovery between sessions and repetitions can be passive, or as easy running or walking.But the most popular because of its effectiveness in the development of endurance is quite active "run after run."
10
When you are able to carry out training for 30 minutes at a given temperature, slightly increase the intensity or change the course of the exercises.To perform this more active for 2 minutes, then normally the following two minutes.Uniform and rapid alternation of moderate tempo promotes endurance.