WELCOME TO THE "SERIOUS" TRAINING PROGRAM! SERIOUS is an acronym for the different types of training you'll be doing during this program. S = speed work, E = endurance, R = race pace, I = intervals, O = overdistance, U = uphill or hill intervals, and S = strength. Don't be intimidated by the terminology; it's actually quite simple. Each type of training has a particular objective and level of intensity. There are five levels of intensity. Level 1 is the easiest, at 60-70% of your maximum heart rate (MHR); this is also called "conversation pace." Level 2 is 70-75% of your MHR, level 3 is 75-80% MHR, level 4 is 80-90% MHR, and level 5 is 90-100% MHR. To determine your MHR, use the formula (220 - age) for men and (226 - age) for women. This will give you a fair estimate, although a stress test or VO2max test will provide an exact value.
|