Lecture 2 final

Lecture 2 final - Jogging PEM 1145 Lecture 2 The Workout...

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Jogging PEM 1145 Lecture 2
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The Workout Menu 8 different running options + unlimited variation § Recovery § Long § Steady state § Tempo § Interval § Speed §
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Recovery Runs Pace: Easy (50-60% VO2max) Time/Distance: ¼ to ½ max time Recover and repair Can mix jogging and walking
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Long Runs Pace: Moderate (60-70% VO2max) Time/Distance: At least 1/3 longer than max Build an endurance base
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Steady State Runs Pace: SWS (75-85% VO2max) Time/Distance: 2/3 max-plus time Learn most efficient training pace!
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Tempo Runs Pace: SWS to Strong (85-95% VO2max) Time/Distance: ½ max time Close to race pace but shorter-than-race distance Train muscular endurance
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Interval Runs Pace: Strong (90-110% VO2max) Time/Distance: 200 m, 300 m, 400 m Repetition of alternating fast and slow segments Walk or jog same distance as run Build anaerobic endurance
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Speed Runs Pace: Strong (90-110% VO2max) Time/Distance: 100m, 150m At or above max aerobic capacity (VO2max) Prepare for strong race endings
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Race-Preparation Runs Pace: Goal Pace Time/Distance: 800 m, mile, 2 miles Closest to actual race High intensity, long-distance repeats Walk or jog same distance as run Distance varies for different races
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Race Pace: Goal Pace Time/Distance: Mile to marathon Training tapers off about 1 week before the race Volume decreases, but intensity remains
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Training Schedules 2 Main Variables: Your performance level Your chosen goal or race Options: Beginning - Short-race Fitness - Half-marathon Recovery - Marathon
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This note was uploaded on 02/02/2012 for the course PHY 2043 taught by Professor Staff during the Fall '08 term at FAU.

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Lecture 2 final - Jogging PEM 1145 Lecture 2 The Workout...

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