With 5 typical running units, we will show you that running training in the basic phase does not have to be monotonous and monotonous. The focus of the basic training is of course basic aerobic endurance, but also running technique, variation due to the route profile and surface as well as targeted intensity peaks ensure variety and targeted training stimuli. To provide an example of running pace/intensity, the pace information is based on a threshold pace of 5:00 min/km. So you can adjust the values according to your individual speed threshold (reference here is the current performance over 10 km).
driving game:
50-60 min endurance run - basic pace middle GA1 range (5:50 - 6:10 min/km)
incorporate arbitrary speed changes / increases according to feeling / terrain, e.g. increase run to the next lamppost, then deliberately easy again, or "push up" a short increase with speed, etc...
then 10 - 15 min stretching
long run:
90 min steady endurance run, lower-middle GA1 range @6:15 - 6:30 min/km
15-20 min stretch
HIT/interval training (preferably on the track):
10 min break-in
15 min run ABC
4 x 200m interval @4:00 min/km pace, 100m walk/trot break
Series break: 5 min easy run
4 x 400 m interval @ 4:30 min/km pace, 200 m walk/trot break
run out for 10 minutes
15-20 min stretch
endurance run
60 - 70 min steady endurance run (middle-upper GA1 range @5:40 - 6:00 min/km)
Endurance run with speed changes:
5-10 min break-in
3 x "1+1" change of pace: 1 km pace @4:45 min/km + 1 km easy trot
30-40 min steady endurance run (average GA1 range @5:50 - 6:00 min/km)
10-15 min stretch
Stay healthy and have fun training!
