Die Hards: WooHoo...the long run has stretched to 6 miles if you have stuck to the schedule. By gradually extending slow long runs, you are training your muscle cells to expand their capacity to use oxygen efficiently. You are also increasing the reach of blood capillaries to deliver oxygen and improving the return of waste products so your muscles can work at top capacity. You may not feel it, but these changes will pay off later. Remember to take those walk breaks!
DieHards: Tues/Thurs 30 min, Friday easy walk, weekend 6 miles
Novices: Tues/Thurs 30 min at a comfortable pace, easy walk on Friday, 2 mile run/walk on the weekend.
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