Her voice became even more confidential. I have heard about him from many of our hostesses. He is almost a legend. He flies a great deal between Europe and the Far East, and he is very popular. I sat back and watched him for a moment, and it was easy to see why he would be popular. He loved people. He loved all people Mitsuko Ina, and me, and the taxi driver who brought us here, and Charlie Haydn everybody.
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You can use the nomogram in Exercises 2.8 as a guide to the training speeds you should attempt during training. Burfoot and Billing (1985) suggested that optimum training is achieved by including regular runs at three different intensities in one’s weekly training. They suggest that most of your training needs to be done at intensities of between 65 and 75 % V02max, which are lower than the pace at which you run the marathon. The purpose of these runs, the authors suggest, is to improve running efficiency. Once a week, you should schedule a run of 5 to 10 km at 85% V02max. The purpose of this run is to shift the lactate tumpoint to a higher percent V02max. This exercise intensity corresponds to the speed one can maintain during races of 10 to 21 km. It is not necessary to run the 5 to 10 km of this session continuously. Rather, the authors suggest, this workout can be run on the track or road as a series of repeat runs of 2 to 3 km each.
Finally, you should run one session a week at a running pace eliciting a V02 value that corresponds to the speed at which you can run 3 km (see Exercises 2.8). Run this as an interval session on the track, and follow the guidelines already described. Burfoot and Billing suggest that this session should comprise three to six 800-m intervals or eight to twelve 400-m intervals. I think that these distances are too short for less competitive marathon runners.
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