3-2-1 Blast off…. Welcome to the Beyond Marathon Training Program! As we launch into outer space for our first mission easy does it on the Saturday morning long runs….there is no need for speed! The purpose of our Endurance/Easy and Long Easy Runs (E) is to build aerobic conditioning and train the body to conserve fuel. They are the foundation of our marathon training journey.
Aerobic conditioning can be any distance runs (or run/walk) of 20 minutes to three hours in duration. Depending on your goal time, fitness level, experience and race distance, the distance of your aerobic conditioning runs will vary quite significantly. These runs are done at about 45 – 1:30 min/mile slower than marathon race pace, 1:00 – 2:00 slower than half marathon race pace or 1:30 – 2:30 slower than 5k race pace. This should correlate to 65 – 80 percent of your maximum heart rate.
Regardless of what distance you are training for, aerobic conditioning represents the majority of your training program.
Endurance long & easy runs will:
1. Increase the number of capillaries that can bring oxygen-rich blood to your muscles
2. Increase the amount of oxidative enzymes within the muscle cells that help to use oxygen more efficiently
3. Train the body to conserve valuable muscle glycogen supplies and use fat as fuel
4. Strengthen the tendons and connective tissues
5. Improve pulmonary capacity
Click here for Space Mission 1 Course Map: http://www.kalamazooarearunners.com/Maps/Portage_YMCA_3_6_8_9.pdf
