Today's workout is going to take you through a 30 minute run where you used your perceived exertion levels to guide your pace.
Bring water and try to stay hydrated before, during, and after your run. Even a 2% loss can beat up performance.
Do not wear your running shoes around the house or training in the gym. They are meant for running and do not like too much wear and tear.
Stretch and refuel right after your run. Consider the recovery component of your run as part of your running routine Make sure it is scheduled in your available time to train for the day.
Focus on your breath. Try breathing in through your nose and out through your mouth. Use the rhythm of your running stride to breathe. Think "in in in in, out out out out" match the tempo of your run. Every time your foot hits the ground it should be designated for an inhale or an exhale. Find a tempo and rhythm that works for you.
It is important to remember that becoming a "runner" doesn't mean you should only run. Try incorporating a mix of the strength and cardio daily workouts with this running exercise. Full body strength training is incredibly important for power, endurance, speed, and joint stability. It is also incredibly important to prevent injury.
Perceived Exertion Guide:
50%- your are moving, but it is slow and easy like strolling. You can converse with almost no effort.
70%- Your breathing and heart rate is a little faster. You can still maintain a conversation while exercising without much effort. This is a sweet spot.
80%- Your heart is pumping faster. You are breathing harder. You can still converse, but it is getting tougher and your responses are much shorter. This is a sweet spot because of momentum.
10 Minute Warm up at 50%
Fartlek: 15x 30 seconds on at 75% / 30 seconds off at 20%