Elite Runner Secret: Efficacy vs Efficiency in Training Plans скачать в хорошем качестве

Elite Runner Secret: Efficacy vs Efficiency in Training Plans

🔹 DeMoor Store: https://www.demoorstore.com/ Get your gear today DGR! 🔹 Running Warehouse ALL Gear, use this link to buy any running gear you need: https://www.runningwarehouse.com/?fro... 🔹 Running Warehouse Clearance: https://www.runningwarehouse.com/sale... 👉 THANK YOU for picking up your running gear from the "DeMoor Global Running Store". You support this channel's video creation by shopping for your running gear from https://www.demoorstore.com/ - Onward & Upward! Double runs are a proven strategy for runners targeting 5K to marathon distances, offering physical and mental benefits that elite athletes and coaches swear by. From Kipchoge’s marathon dominance to Twell’s Olympic success, double runs enable runners to build aerobic capacity, recover effectively, and develop the resilience needed for race day. Coaches like Rea, Fitzgerald, and Parker reinforce their value, emphasizing strategic implementation to maximize performance. By incorporating double runs thoughtfully, runners can emulate the habits of the world’s best, unlocking their potential to run faster and farther. The structure of double runs varies by race distance, but their importance remains universal. For marathoners, coaches like Hal Higdon, author of Marathon: The Ultimate Training Guide, recommend double runs during peak mileage weeks to safely increase volume (Hal Higdon, 2018). A typical marathon training day might include a morning tempo run of 8 miles and an afternoon recovery run of 5 miles, totaling 13 miles without excessive strain. Higdon’s Novice 1 program, while designed for beginners, reflects elite principles by prioritizing consistency and gradual progression, qualities double runs enhance. For 5K and 10K runners, double runs are often paired with speed work. Laura Norris, a running coach and researcher, notes that elite 5K runners use double runs to balance high-intensity intervals with easy volume, ensuring they maintain aerobic fitness without burnout (Laura Norris Running, 2022). An elite 5K runner might run 8x400m at race pace in the morning and a 4-mile easy run in the afternoon, totaling 8–10 miles for the day. This approach, inspired by athletes like Jakob Ingebrigtsen, who popularized double threshold workouts, maximizes speed and endurance (Runners Connect, 2014).