How to Train Like an Elite Runner to Get Fast & Improve Your Health (It’s Easier Than You Think)

  • Diabetes
  • Hypertension
  • Metabolic Syndrome
  • How many you have
  • How efficient they are
  • What fuels they can process
  • Lowers injury risk
  • Lowers heart rate
  • Improves Z3–5 speed
  • Increase mitochondria #
  • Increase mitochondria efficiency
  • Better at using fat as a fuel source
  • 80% of your running should be in Z2.
  • 20% harder efforts
  • 4–5/10 effort
  • Can breath through you nose the whole run
  • If you can hear yourself breathing your in Z3 or higher
  • Can hold conversation, pausing for breath occasionally
  • Fatigue
  • Moodiness
  • Increased Pain
  • Increase resting HR
  • Less enthusiastic about running
  • The Untrained & Unwell
  • Your Training
  • Am I in Z2?
  • Stay Low!
  • Injury
  • Signs of Overtraining




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