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Karvonen Formula

Karvonen Formula

Published by on February 8, 2016 | Leave a response

RHR – Resting Heart Rate THR = Target Heart Rate   220-AGE=_________-RHR=________x .75*=________+RHR=_______THR   The guidelines below are for apparently healthy individuals. Anyone beginning and exercise or fitness regimen should first have a complete physical with their doctor and receive approval to continue. *Use 55-60% for beginner runners easy / recovery runs *Use 65-70% for […]

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Outdoor cross-country running in early sunrise concept for exercising, fitness and healthy lifestyle

Principles of Training for Distance Runners

Published by on February 8, 2016 | Leave a response

by Sonja Friend-Uhl, USATF Certified Coach The following principles should help guide you through the inevitable highs and lows of your training program. Keep this in mind: A training program can survive many changes as long as your determination remains strong. 1) If you need to adjust the training schedule because of travel, time conflicts […]

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Running Warrior Drills & FIT Circuit

Running Warrior Drills & FIT Circuit

Published by on February 8, 2016 | Leave a response

PLYOMETRIC DRILLS A Skip, B Skip, C Skip High March Fast Shuffles Bounding Butt Kicks High Knees Carioca Backwards Running Squat Jumps with a High Reach *Jog a warm up first. Each drill should last about 30 meters or 15 seconds and be followed by a fast stride of the same distance and then a […]

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Visualizing Your Personal Best

Published by on February 8, 2016 | Leave a response

A Guide to Creating Positive Running & Racing Affirmations Preparation: Quiet your mind and your body. Sit in a relaxed, meditative state and take in at least 10 slow, deep breaths…breathe in through your nose and out through your mouth. If distracting thoughts keep entering your mind create an image to replace them. (Envision you […]

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