The old style 4-5 mile run to build up your aerobic
base has long since proven unnecessary, (I hear you all sigh with relief) I
believe that the aerobic base required will be built by doing the interval
and sprint work given hear.
(I am taking into account that you have a base level of fitness and
could jog 3-4 miles at less that 10min mile pace).
The energy systems that we will be working on are the
Creatine Phosphate system (5-10 secs) and the Anaerobic or Lactic system
(ATP) (30-50secs) plus the aerobic system (1-3 mins).
The aerobic system will again be working during the recovery times.
Firstly as you can see below in the sessions listed I
have broken them down into Beginner, Intermediate and Advanced. There are a
number of tests we could do, but I’m going to keep it simple and go by your
resting pulse. Remember this should be taken before any exercise or
So find your pulse and count the number of beats for 30secs and x by 2