Ready to go for a run, but don’t have a specific workout in mind? Here’s a one-hour base workout aimed to improve your running.
The respiratory system works to provide your body the oxygen it needs. You may be astonished to know that we breathe more than 20,000 times a day, so any respiratory problems are going to be exacerbated when you’re training.
As a percentage of your body’s energy expenditure, breaths can reach double digits under heavy effort loads. Amazingly, we pay more attention to training the muscles that demand oxygen and little to no attention to the respiratory system that delivers it.
Endurance Run With Nasal Breathing
Time – Description
10 min. – Easy running RPE 1
4 × 5 min. Nasal breathing (NB) intervals RPE 3
5-min. running recovery
(Take a break from NB work and run at a moderate effort.)
10 min. Easy running RPE 1
Nasal breathing workouts are ideal during the base period as you are focused on improving your cardiovascular system. You can mix NB intervals into your normal base runs. Here’s a good progression to get you started:
Week – Interval – Recovery
1 – 4 × 5 min. NB – 5 min. normal run
2 – 4 × 6 min. NB – 4 min. normal run
3 – 4 × 7 min. NB – 3 min. normal run
4 – 4 × 5 min. NB – 5 min. normal run
This workout republished with permission from “One-Hour Workouts: 50 Swim, Bike, and Run Workouts for Busy Athletes” by Scott Molina, Mark Newton, and Michael Jacques. The book is available in bookstores, tri shops and online. Learn more and download free workouts at VeloPress.com.
More 60-minute workouts.