Note: These sessions are designed for an experienced athlete.
In winter, whenever possible, try to train during the day, which will provide you with more mental and physical rest than during the night and is also safer.
one -hour sessions:
- 5 minutes to change.
- 5 minutes to stretch.
- 35 minutes of career.
- 10 minutes of shower and change again.
- 5 minutes for Piscolabis.
If you think too much you can cut the time of running at 20, 25 or 30 minutes.
We already know that running is not the funniest thing in the world ... for not falling into boredom try to vary both the places you will correct and the hours you do. Many of you who listen to music while making snowboard can also run it. In both cases you already know: Be careful! When one of the senses is not attentive to what happens around the attention of others,
sessions of 25-30 minutes
This type of sessions is more relaxed. It means starting with a soft race of 10 minutes and then putting "cane" for 15 or 20more minutes, but without going.
other types of sessions
1/5 minutes of heating career followed by intermantive series of intense efforts of 30, 45, 60 seconds and 90 seconds, 2 minutes, 90, 60, 45 and 60 seconds with a minute of relaxed race between each series to recover. In the end 10 minutes of relaxed race back to calm.
2/7 minutes of heating race and 3 series of 3 minutes of intense race with 3 -minute relaxed race breaks between each series of effort. Then 10 minutes of relaxed race back to calm.
3/10 minutes of relaxed warm -up race, 10 minutes of intense race and to finish another 10 minutes of relaxed race back to the cry.
