폭발적인 러닝 실력 떡상 루틴 "마일리지 집착 대신 단기간에 기록 박살내는 훈련 루틴"

#Running #Running #BeginnerRunner #Marathon The difference between those whose times improve quickly and those who remain stagnant, even when running the same distance, lies not simply in "how much you run," but in how you distribute your training intensity. In fact, European sports science research has shown significant differences in maximum oxygen uptake, endurance, top speed, and power among athletes who completed similar training volumes, depending on how they allocated low-intensity and high-intensity training. Ultimately, the key to breaking records is not blindly running a lot, but running comfortably for most of the time and definitely increasing the intensity on the days it is needed. In this video, I explain how to structure the three essential training methods for improving your running times: long run, easy run, and speed training. I will cover in detail how to determine the distance for long runs based on your goals (5km, 10km, half marathon, or full marathon), what the appropriate pace is for long runs, and how to run the final 1 to 3km to build a body that won't collapse in the later stages. We also discuss the "easy run," which is the most common mistake many runners make. There is a reason why world-class athletes fill the majority of their training with low-intensity routines; the easy run is not merely meaningless jogging, but a recovery period that allows the body to absorb intense training. If you repeatedly jog at an ambiguously fast pace, you may find yourself in a situation where your body remains constantly tired but your times do not improve. Finally, we introduce speed training, the key puzzle piece for breaking records, specifically the interval method of running for 2 minutes and resting for 1 minute, which can be completed within 30 minutes. In the video, you can find out how to set your interval pace based on your 5km or 10km record, as well as how many sets to start with and how to increase the intensity. If your records are stagnating despite running hard, what you need right now might not be running more, but rather breaking down your training more intelligently. Watch the video to see how to structure long runs, easy runs, and intervals into a single set to see your records explode. ** 00:00 Why You Shouldn't Obsess Over Mileage 01:10 Training Intensity and 3 Training Methods for Breaking Records 02:11 2 Ways to Break Records 02:14 Long Run (Long-distance Training) 04:43 Easy Run (Recovery Jogging) 06:36 Speed ​​Training