ENDURANCE TRAINING PRINCIPLES

EASY

  • Approximately 80% of total weekly mileage should be easy

  • HR: 60 - 70% of HR Reserve, Pace: Conversation, RPE: 3/10 

HARD

  • Approximately 20% of total weekly mileage should be hard

  • HR: 80 - 100% of HR Reserve, Pace: Uncomfortable, RPE: 8/10

RECOVERY

  • Priority given to obtaining 7 - 9 hours of high quality daily sleep

  • Implement dynamic and static stretching, icing, and massage 

STRENGTH

  • Strength training should include 1 - 2 sessions per week

  • Focus on compound movements with high weight and low reps 

NUTRITION

  • Emphasis on balanced diet with fats, carbohydrates, and proteins

  • Utilize pre, intra, and post-activity electrolyte hydration and fuel

METHOD

  • All training should use a specific method to gauge intensity

  • Heart Rate (HR), Pace, or Rate of Perceived Exertion (RPE)