RUNNING 42.2

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PILLAR ONE

Building your Aerobic Capacity

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This is an aerobic pursuit - train specifically.

Over 90% of your total training time should be spent just below your aerobic threshold - your DTI (Default Training Intensity).

Your prime goal is improving your ability to uptake, transport and utilise oxygen - to limit and buffer the build up of lactic acid.

Training prodominately aerobically, improves your collective health, free from 'most' training induced (excessive) stress.

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The key benefits from aerobic DTI training.

Establish a dominant fat-burning energy system.

Limit and spare the use and need for sugar (energy).

Limits training induced inflammation.

Significantly reduces the risk of injury & illness.

Promotes training enjoyment and continuity.

Allows for best running technical form.

Leaves one's ideal weight & shape.
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The key advantage of low-strees DTI aerobic training is the promotion of your good health.

Good mental, emotional & physical health allows for training absorption, all while allowing for your necessary 'lifestyle' energy.

* If you feel it necessary to press harder than your DTI in training, repeatedly, this model is NOT for you.
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Patient DTI training improves your thermoregulation - the ability to disapate training-induced heat.

The ability to firstly, limit the generation of heat, and then secondly , remove heat, is a key performance limiter.

Good (training) heat management is key towards efficient recovery which includes quality sleep.
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PILLAR TWO

Building your Functional Strength

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A key performance limiter in longer weight-bearing running events is functional breakdown.

If your skeletal system, muscles and ligments, fail under fatigue, your optimal aerobic system is fruitless.

Running strength specific preparation like running up & downs hills significantly increases your functional strength, resilance and muscular endurance.

Specific strength, namely; ankles, calves, quadriceps, hips, and lower back, significantly reduces the risk of injury.
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While weights and core exercises undoubtedly drive functional strength improvements and will be included in your program, we'll be primarily drawing most improvements from running specific sessions.

Hill repeats, barefoot grass running, and trail running promote the best running-related strength.
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PILLAR THREE

Increasing your Speed

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With improved aerobic fitness, a natural increase in your speed while holding your DTI (improved efficiency) will happen.

However, to further drive up your confidence at faster aerobic speeds, training your neural system is necessary.

Improving your balance & coordination at a faster pace comes from controlled and limited downhill grass repeats.

You will be running faster, at your right cadence, but pulling up before the stress of excessive lactic acid builds.
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We will not be agressively pressing your increased pace.

But allowing gravity and your good form to drive up your talent of running faster.

Once again, the key is reducing the risk of injury.
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PILLAR FOUR

Increasing your Aerobic Threshold

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With the proof of your improved fitness, functional resilance, recovery efficiency, and enjoyment from the process, we will allow for an intensity over your DTI.

Typically with improvements over 5-7% in your TimeTrial Test, an additional 10-20 beats per minute over your DTI is well tolerated in avoiding injury & illness.

This practice, performed only ever in the latter stages of your program and a workout, will drive up your aerobic threshold - allowing a faster speed for a longer time.
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So, yes, harder training will present, but not until your system is sufficiently built.

Be patient.

Pressing over and above your threshold will boost your mental confidence towards tolerating increasing discomfort from greater running demands.

Strengthening the mind is key towards your best marathon experience.

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PART ONE

Calculate your right Intensity

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PART TWO

Design your Timetrial Test Track
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PART THREE

Your right shoes
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PART FOUR

Key 'running' technical considerations
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PART FIVE

Key nutritional considerations
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PART SIX

Trouble-shooting direction
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PART SEVEN

Your 12-Week Program
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PART EIGHT

Racing Dynamics
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