6a7cef4f00eb62686eccd1269b9182a7
0

Medium distance endurance

by (0)
Updated about 11 hours ago
Created April 01, 2013 at 10:51 AM

Hi, i have recently started paleo and i am very pleased with it so far, mostly because i have high energy all the time, going out on nights after biking and working when usually i was just tired even if i didn't do anything that day,my friends couldn't get me out of the house if my life depended on it.

anyway, as a part of my job i need to sprint 400m and run 2km and 6km runs, i read about body by science workout and the whole High Intensity, once a week thing, with some sprints, that sounds good to me, except the part where i have to keep in shape to be able to run these distances fairly well and i didn't really find an answer on how to incorporate this with the whole body by science philosophy, because we've been taught endurance is something you have to maintain almost on a daily basis so it wont quickly drop.

thanks in advance :)

32f5749fa6cf7adbeb0b0b031ba82b46
41442 · April 01, 2013 at 3:58 PM

Maybe a cop? Trying not to be one of these: http://pissingvictory.com/2013/02/05/fat-cops-are-useless-and-fat/

Total Views
216

Recent Activity
3ce6a0d24be025e2f2af534545bdd1d7

Last Activity
65D AGO

Followers
0

Get Free Paleo Recipes Instantly

2 Answers

3ce6a0d24be025e2f2af534545bdd1d7
1
26182 · April 01, 2013 at 3:46 PM

All you need is three workouts per week -- a tempo run, a track workout (or sprint), and a long run (for 6k a long run would be 8k - 15k depending on how much you enjoy running). Beyond that cross training/ easy runs/ rest will be sufficient.

Given the sprints and 2ks, I would focus more on mile training than 5k-6k training. Here's a decent one:

http://running.competitor.com/files/2011/06/Mile-Page-1.pdf

http://running.competitor.com/files/2011/06/Mile-Page-2.pdf

So out of pure nosiness, what kinda job do you have that you need to run those distances?

32f5749fa6cf7adbeb0b0b031ba82b46
41442 · April 01, 2013 at 3:58 PM

Maybe a cop? Trying not to be one of these: http://pissingvictory.com/2013/02/05/fat-cops-are-useless-and-fat/

32f5749fa6cf7adbeb0b0b031ba82b46
0
41442 · April 01, 2013 at 11:56 AM

I don't think you'll lose 6k endurance that fast, that's not far at all (full disclosure: it's about as far as I run maximum, but my friends all are marathoners.) I take winters off of running and don't really have a problem picking it up again in the spring, and I'm hardly the picture of fitness!

What times are you looking to beat for each distance?

Answer Question

Login to Your PaleoHacks Account

Get Free Paleo Recipes