Comments on: This week one year ago… http://blog.vrist.dk/2009/08/25/this-week-one-year-ago/ Tue, 01 Dec 2009 07:17:18 +0000 hourly 1 http://wordpress.org/?v=3.0 By: Morten Liebach http://blog.vrist.dk/2009/08/25/this-week-one-year-ago/comment-page-1/#comment-35 Morten Liebach Wed, 26 Aug 2009 09:52:09 +0000 http://blog.vrist.dk/?p=201#comment-35 May I suggest using a run:walk protocol where you take planned power-walk breaks, run 8 minutes, walk 45 seconds, or 10 minutes and 1 minute, or whatever suits you, but keep the ratio roughly 9:1 or so. And run very slow, so slow that you almost walk. So slow that you can comfortable breathe through your nose only. That will take a lot of discipline, stick with it. After 2-3 months you'll be running 30-45 seconds faster per km at that effort. That way you will be able to run injury free every day, not getting sick. High frequency training is more important than pure volume for long term development. May I suggest using a run:walk protocol where you take planned power-walk breaks, run 8 minutes, walk 45 seconds, or 10 minutes and 1 minute, or whatever suits you, but keep the ratio roughly 9:1 or so. And run very slow, so slow that you almost walk. So slow that you can comfortable breathe through your nose only.

That will take a lot of discipline, stick with it. After 2-3 months you’ll be running 30-45 seconds faster per km at that effort.

That way you will be able to run injury free every day, not getting sick. High frequency training is more important than pure volume for long term development.

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