Usually a couple miles and effort is either determined by percent or pace. Run a certain distance at a predetermined pace.Example: 4x800m hills at 70% effort, 2x400m hills at 80% effort, 2x200m hills at 90% effort.Depending on how hard the workout for that day is you can adjust how far up the hill you need to run and how fast.I like a hill that is about half a mile long, steep enough to be tough, but not too steep that I can’t run hard up it. I usually try to run the fast intervals a little above race pace. If a fartlek is written 8,7,7,6,6,4,4,2,2,1,1 you start with 8min fast, then 7min recovery, 7min fast, then 6min recovery, and so one. I like to warm up for 15-20min and then run the fartlek before cooling down. A fartlek run is a run where you alternate running fast and slow for a predetermined number of minutes.Workouts: The workouts are all basic workouts that everyone should be able to figure out with the instructions below, If you need to change them for more advanced workouts that is fine, but try to keep them a similar intensity as the planned workout, as the intensity of the workouts is balanced with the mileage.Maybe run week 3 and 4 instead of week 1 and 2, then repeat 3 and 4 before going on to week 5. Instead, replace the easy runs with your normal longer runs. If you are already running your goal weekly mileage there is no reason to drop to the lower mileage in the first couple weeks of the plan. Beginning mileage: each plan has been made to have a ramp-up period in the first couple weeks, where the mileage starts low and slowly builds up to your ideal weekly mileage.Here are some simple guidelines if you need to make changes to match your training. Every runner however is very different, and we know that you may need to make individualized changes to the plan. Thanks for choosing a Runtastic Events training plan! The plan below has been tailored to your race and base weekly mileage.
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