To choose the speed at which to carry out the various workouts in the tables, you can rely on the rhythm and intensity of your breathing.
In the diagrams you will find three abbreviations:
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CRF = Running with easy breathing, which is a slow running pace, at which it is easy to chat.
CRLI = Running with slightly engaged breathing, i.e. a running pace a little less gentle than the CRF, which still allows you to speak but with more difficulty.
CRI = Running with committed breathing, a sustained pace, which leaves you the urge only to exchange a few words.
TRAINING = These are the days dedicated to training, possibly alternating.
THE HEART RATE alternatively, as a reference for the intensity of effort in Tables 2, 3, 4 and 5, the number of heartbeats is showed, expressed as a percentage of the maximum heart rate, FCM.
This can be got with a good approximation thanks to the simple formula “220 – years of age”. For more precise references, you can calculate your HRM with a test that involves running at maximum speed, such as the Conconi test.
WARM-UP If there are variations in pace and uphill running, it is best to do 15-20 ‘of slow running and 10-15’ of stretching first.
From ZERO to 30 MINUTES
Only requirement: you must be able to walk for an hour at least three times a week before starting this program.
Set the TR to a slope of 1%. For the first 4 weeks, walk for 15 minutes before and after each run, always with a gradient of 1%.
While running, your pace should be such that you can speak easily (CRF, running with easy breathing).