Aerobic capacity plays a critical role in endurance running, and long runs in zone 2 are a key method to enhance it. Aerobic capacity refers to the maximum amount of oxygen your body can utilise during exercise. By focusing on zone 2, a comfortable, moderate intensity, during long runs, you train your aerobic system to become more efficient.

This leads to several benefits for endurance running. Firstly, it allows your muscles to work for longer periods without fatigue, enabling you to maintain a steady pace over extended distances. Secondly, it enhances your body's ability to burn fat as a fuel source, conserving precious carbohydrate stores and increasing your overall endurance. Additionally, long runs in zone 2 promote capillary growth and improve oxygen delivery to your muscles, aiding in their efficient functioning. Lastly, these runs also provide an opportunity for mental conditioning, allowing you to build mental toughness and focus during extended periods of running.

By consistently incorporating zone 2 long runs into your training, you can significantly improve your aerobic capacity, making you a stronger and more resilient endurance runner.

Time for post run stretches!

https://www.youtube.com/watch?v=1fOOmjmReeM&t=1s

Complete the biomechanics tests on GetBackRunning.co.uk/tests

1. Hip Range - Runners Lunge (Flexion & Extension)
2. Hip Range - Double 4 Sign (Rotation)
3. Hip Strength - Flexion
4. Hip Strength - Rotation
5. Hip Strength - Extension
6. Core Strength - Side Plank Marches
7. Balance

WARM UP
200m Easy Swim

BUILD
50m Steady RPE 3-4 @10 sec rest
50m Tempo RPE 5-6 @20 sec rest
50m Fast RPE 7-8 @30 sec rest
50m Fastest RPE 9-10 @40 sec rest

DRILLS
50m Breathe Left Only @15 sec
50m Breathe Right Only @15 sec
50m Breathe Every 3 Strokes @15 sec
50m Breathe Every 5 Strokes @15 sec

MAIN
4 x 50m Bubble Bubble Breathe
Focus on breathing out slow and smooth.

Once you have completed the following 4 x 50m, please repeat 4 times. Consider how you feel your head position affects your swim. Do your legs feel higher/lower, can you breathe easily or is it harder.

50m - Your Current Head Position
50m - Looking Forwards
50m - Chin On Your Chest
50m - Looking At The Floor

Once you have repeated those 4 times, use the following 100m to settle on a new head position that suits you. Normally you should feel the surface around your hairline, looking down to the floor but just slightly in front.

100m New Head Position

Cool Down
200m Easy Swim

Get ready for a super beneficial 5-minute drill session that will enhance your running performance and get you warmed up ready for todays run! In this session, we will focus on a series of exercises ranging from balance drills to dynamic movements like "A Skips." These exercises are designed to improve your balance, stability, coordination, and activate key muscles needed for efficient running. By dedicating just a few minutes to these drills, you'll reap significant benefits in your running form and overall performance. So let's get started and embark on this quick, yet impactful journey towards becoming a stronger and more efficient runner!

Aerobic capacity plays a critical role in endurance running, and long runs in zone 2 are a key method to enhance it. Aerobic capacity refers to the maximum amount of oxygen your body can utilise during exercise. By focusing on zone 2, a comfortable, moderate intensity, during long runs, you train your aerobic system to become more efficient.

This leads to several benefits for endurance running. Firstly, it allows your muscles to work for longer periods without fatigue, enabling you to maintain a steady pace over extended distances. Secondly, it enhances your body's ability to burn fat as a fuel source, conserving precious carbohydrate stores and increasing your overall endurance. Additionally, long runs in zone 2 promote capillary growth and improve oxygen delivery to your muscles, aiding in their efficient functioning. Lastly, these runs also provide an opportunity for mental conditioning, allowing you to build mental toughness and focus during extended periods of running.

By consistently incorporating zone 2 long runs into your training, you can significantly improve your aerobic capacity, making you a stronger and more resilient endurance runner.

WARM UP
200m Easy Swim

BUILD
50m Steady RPE 3-4 @10 sec rest
50m Tempo RPE 5-6 @20 sec rest
50m Fast RPE 7-8 @30 sec rest
50m Fastest RPE 9-10 @40 sec rest

DRILLS
50m Breathe Left Only @15 sec
50m Breathe Right Only @15 sec
50m Breathe Every 3 Strokes @15 sec
50m Breathe Every 5 Strokes @15 sec

MAIN
19 x 100m Race Pace @20 sec

COOL DOWN
200m Easy Swim

Session Focus: Aerobic Development

This session is all about looking at developing your aerobic ability and one of the keys to this is keeping your power in zone 2 for as much time as possible, don't be tempted to push because you feel guilty about not putting a lot of effort in. This is supposed to feel relatively easy at the beginning. Try to complete this session on a flat to rolling course and maintain your race position for as long as possible.

Let's get to grips with your stats with a Power & Lactate Threshold Test! Get yourself a drink at the ready and mentally prepared for an intense session. Remember to pace yourself and break it down into manageable 5-minute blocks. Assess your effort level during each interval and adjust the intensity accordingly. Once you've conquered the challenge, make sure to upload your results from your watch to Training Peaks. This will help Training Peaks determine your heart rate and/or power zones for future training.

If you manually calculate your Threshold Pace and Heart Rate from this test then it is calculated as 95% of your average pace or heart rate for the 20 minute session.

Time for post run stretches!

https://www.youtube.com/watch?v=1fOOmjmReeM&t=1s