Aerobic Base training for runners over 50: the forever runner Method скачать в хорошем качестве

Aerobic Base training for runners over 50: the forever runner Method

You can get your copy of the Free "Forever Runner Method" guide by clicking this link: http://bit.ly/FRMguide Let me lay it to you straight, your base training sucks, you’ve been doing it all wrong! Hi forever runners!, Sherpherb here, founder of the Forever Runner Method. I help runners over 50 run like a kid again! Today I'm going show you a proven way to do your base training and actually see measurable results! We all know about base training, after recovering from our season, we need to gradually build our mileage back up so we can start specific training for our first event. But it isn’t mileage, it’s aerobic capacity that needs to be increased. Here’s a better way to do it... Since the key to base training is aerobic capacity, we first need to measure where we’re at. First calculate your maximum aerobic heart rate by subtracting your age from 180. So if you are 55, go 180 - 55 = 125. 125 beats per min is your Max aerobic heart rate. Next, let's find your current base. Find a flat, measured 1 mile course or track, then after a 15 min warm up, run three miles at your max aerobic heart rate, recording your times at each mile. Your average min per mile time is your current base. So if you run a 9:45, 9:50, 9:55, your current max aerobic pace rate is 9:50 min/mile. What does this mean? Data from 1,000's of runners shows that your predicted marathon pace rate is ideally, 15 seconds faster per mile than your max aerobic pace rate. So your goal is to increase your max aerobic pace rate to within 15 seconds of your current or predicted marathon pace. How do you do this? It's simple, for the next 90 days, do all your runs at or below your max aerobic heart rate. But there is more to it Your Aerobic system primarily burns fat for fuel, so to pull this off, you need to be fat adapted That is, you need to change from a sugar craver, to a fat burner. To do that, you to eliminate all those nasty, processed carbs from your diet, and replace them with healthy fats. So basically, stick to a healthy, low carb/high fat diet while you train at or below you max aerobic heart rate for 90 days, and you will build your aerobic capacity during your base training and you will run faster! To learn more about this method, you can download my free "Forever Runner Method" guide. In the guide, this process is outlined with action steps and work sheets. I'll put a link to it below in the description. If you like this video, hit the like button below and share it with your friends and be sure to subscribe. See on the next video!