Training and recovery

Types of training: endurance runs improve basic endurance, interval training increases speed and easy runs help with recovery.

Training schedules: plan to do a balanced mix of different runs each week. For example: one long run, one interval training session and two relaxed runs per week. Care should be taken to ensure that the relaxed runs are not too intense. A training analysis can help ascertain your pulse values and speed ranges. On relaxed runs, you should be able to talk easily. You should also be looking at running at a relaxed pace around 80% of the time and at an intense pace 20% of the time.

Recovery: sleep is the most important recovery phase. Complement it with active relaxation such as yoga, stretching, massages or similar. Other recovery measures such as foam rollers, recovery boots or sauna sessions can relieve tension and promote blood circulation.