top of page
With data
Work with your data
Now that you have done your Conconi test we can finally work ! It's a big step for you and it will be a lot easier to base your entire training on scientific data for the first time in your life.
I advise to check and understand the table made by Jack Daniel ! One of the most renowned coach of the running world !
You will find below three workouts with a certain speed act.
Work out 1
Material:
- Treadmill
Data: Check how fast you should run your 5km.
Explanation:
With the conconi test, you know your speed at VO2max and consequently, thanks to Dr. Jack Daniels, you know how long it will take you to finish a 5km.
Goals:
- Improve your breathing and control your speed.
To have the control of your body is no easy task ! Breathing is something to adapt from the very start of your training ! Many young or unexperienced athlete run way too fast at the beginning, Try to control your pace and always be in charge.
Download the free workout:
Duration: 1 hour
Work out 2
Material:
- None, outside forest
Data: Check your the number of km you can approximately do in a 35minutes run with the help of the Jack Daniels table and your experience. Calculate how many km per minute you should have done.
Exemple: I should be able to run 5km in 30 minutes. 5000 meters /30 minutes= 167meters per minute. It's just easier to check your time on your watch. You know that after 10 minutes you should have ran around 1670 meters ect.
Goals:
- Maintain a certain speed and increase your basic endurance.
Download the free PDF:
Duration: 1 hour
bottom of page