that I am doing from this little book howtobefit.com/Polar-Precis... Just got home from a 40 minute workout feeling "PUMPED"
Roy Benson has three quite simple plans - which increase in both volume and intensity. One of his favourite workouts (and becoming mine) are heart rate based fartleks. I have gone back to square one after all my HM training during this year - so I have started at Level 1 to help me regain my non-stop running endurance. I am intending to get to 3&1/2 hours per week volume before I move onto Level 2. The only "workout" as such in this first is a HR based fartlek where you run until your heart reaches 75% of your working heart rate commonly known as HEART RATE RESERVE (HRR) and then either walk or jog until it goes back down to 60%. At the top end of this Level 1, you do 10 minutes of conversational easy running ( that gets me to my local running track) and then 1-2 miles of fartlek ( followed by an easy 10 minutes run home) . The next level gets a lot harder with 2-3 miles of fartlek up to 85% of HRR - it also introduces some steady state running. The final level goes onto doing intervals at 95-100% of maximum heart rate - so I probably won't do those I leave 95-100% of max HR to the short last 50 metres at parkrun