The Physiology of a Sub-40 Min 10K: The 4 Workouts You Need скачать в хорошем качестве

The Physiology of a Sub-40 Min 10K: The 4 Workouts You Need

The video challenges the modern running culture's obsession with pain and suffering, instead highlighting the critical role of physiological thresholds. We examine how understanding your lactate threshold and optimizing your training zones can dramatically improve endurance. This approach offers practical running tips for building a stronger foundation and achieving better results. Running a 10K in 45 minutes is fast—it puts you in the top 5% of runners. But breaking 40 minutes (3:59/km or 6:26/mi) isn't just about "trying harder." It is a massive physiological wall.If you have been stuck at 42, 43, or 45 minutes, your current training is failing to address the specific metabolic demands of a sub-40 effort. You are likely missing one of the 4 Critical Pillars of elite amateur performance.In this Masterclass, Coach Dimitris (MSc in Sports Science) breaks down the exact physiological gap between a 45-minute runner and a 39-minute runner. You will stop guessing and start training the specific systems required to hold 4:00/km.You will learn:✅ The Physiology: Why a Sub-40 requires a high $VO_2max$ and a Lactate Threshold that sits near your max.✅ Pillar 1: The "Hybrid" Long Run: How to structure your Sunday run to build fatigue resistance at speed (Progressive Pacing).✅ Pillar 2: The Ceiling ($VO_2max$): The specific interval session (5x1000m) to raise your top-end capacity.✅ Pillar 3: The Lactate Shuttle: Using "Over-Under" Tempo runs to clear acidity while running fast.✅ Pillar 4: Mechanical Efficiency: Why heavy strength training is non-negotiable for running economy at 4:00/km.This is the blueprint to leave the "middle of the pack" and join the top 1%. IN THIS MASTERCLASS: [00:00] The "Sub-40 Wall": Why You're Stuck [01:15] PILLAR 1: The VO₂max Engine (Intervals at 3:45/km) [03:45] PILLAR 2: The Lactate Threshold "Gearbox" (Why LT2 is NOT a "waste product") [06:30] PILLAR 3: The Aerobic Foundation (Why 70km/week is non-negotiable) [08:45] PILLAR 4: The "Armor" (Running Economy & Strength) [10:15] How to Get Your Personalized Sub-40 Plan Ready to break 40? Our 1-on-1 Man-to-Man coaching is designed for this exact goal. We analyze your data (Garmin/Coros), build your plan, and send workouts *directly to your watch*. LET'S DESIGN YOUR PERSONAL PLAN: 📧 Email: Jimkiriak@gmail.com 📱 WhatsApp – Viber: +30 6937 208 987 Your Running Journey, Powered by Science!