Tag Info

If you by "effective training" mean run faster, then I would concentrate on interval training based on Jack Daniels work (also on Wikipedia). You can find a page that will help you with all the relevant numbers here. E.g. if you run 7:15 per mile, then you should consider training intervals where you run 400m in 1:55 then jog 1 minutes and repeat this 4-6 ...

Short answer: Yes, see The 60-Day Challenge. It will get you to a base level of strength, and help burn fat – assuming you don't overcompensate with the amount of food you eat. However, I would look into body weight exercises to help the rest of your body. For example: Dips Pistols Back extensions Glute-ham raises Reverse rows When you get strong ...

According to Jack Daniels, the difference is the following: interval training aims to increase your VO2MAX by targeting high intensities, which can't be maintained for a longer period. By design it achieves to maximize the overall volume for those very high intensities because you have breaks between each interval. longer (several kilometres) tempo runs ...

I don't have a standard regimen for you either, and I hope that someone posts one. I use the Energy Zones methodology for swimming, and while this document is specific to swimming, the exact same principals apply to running. The zones relate to metabolic processes: aerobic recovery, aerobic development, mixed anaerobic/aerobic, anaerobic, and creatine ...

You can use max heart rate to determine training zones assuming you can get an accurate max heart rate. There are several calculations you can use to guess a max heart rate zone. However, max heart rates can very drastically and in many cases is NOT an indicator of overall health. Some people have really high max heart rates because they have a very high ...

For me, the gold standard is whether I can use the device to time the Tabata protocol. That protocol is 8x(20s exercise, 10s rest). The most common exercise is sprinting. This is a difficult protocol to time. Your device must: Be programmable to beep alternating on 20s,10s intervals. Loud enough to hear when your heart is pounding and the wind is rushing ...

Ok. Well, given the nature of the routine, this question is kind of ambiguous. Maintenance in this case may be considered maintaining a certain weight (since the routine suggests it's a weight loss routine), or it could mean conditioning level (since this routine involves a significant amount of metabolic conditioning). Or, maybe it's both. Let's examine ...

Another method is the Oregon system. I followed the Jack Daniels system in college and the Oregon system after college. I had much more success with the Oregon system. Many have success with Jack Daniels, other's not. The important thing is that there is no magical way, everyone is different. A simple summary of what I might do with Oregon might be this ...

This may not be the answer that you're looking for, but it is the solution to the problem that I have which is similar. I also love the custom intervals on the RunKeeper, and am frustrated with it's inaccuracy sometimes with the GPS. First of all, some tips for making RunKeeper work better: If you don't mind a strap, get an arm band and run with the ...

(Q & an A, moved to answer for space.) Are you specifically seeking a "stopwatch", a single-purpose tool, a watch with interval capabilities, or a smartphone app (my recommendation)? Are you looking to track intervals, in which case anything with lap counting will do, or be notified at interval changes? Do you have simple, or complex, interval plans? I ...