Increasing distance and pace are optimal, if you can reach the previous level easily. Then you can develop your stamina.
First extend the distance, then when you get used to it, try faster and higher intensity running.
The best mode of keeping the levels is if you pay attention simultaneously to the signs of your body and of your stopwatch. You can review the distance or time, but if your body says enough, stay on the previous level!
In general, for improving endurance run max. 20 minutes, and for fat burning run max. 40 minutes.
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