How efficient use "reduction Week"

Use "reduction weeks" to achieve peak condition.

In the training marathon or other race,  asics women shoes you may be like the famous American distance runner Ryan Hall, like that, to keep training until the maximum number of miles and then every week to keep the mileage, this will maximize the potential use of the body and do the most for racing Good preparation. Is it really? I'm afraid not.

When previously prepared marathon, Ryan Hall often insist uninterrupted training without a break nor reduction. Recently, he began adding low volume low intensity training week, after which he felt physically but greatly restored, and can withstand a few weeks before and after the greater intensity training.

Why Reduction

Fitness center coach Pete Rea believe there are regularly adding "Reduction Week" to make a good athlete can complete a full training period of 4-5 months,  asics gel kinsei 4 to avoid injuries, and ultimately performance leap. He cited several of his guiding runner’s examples. David Jankowski initially "Reduction Week" this view is very inconsistent, but later discovered after the implementation of improved running performance, and rewarding. He had often felt stagnant running performance; it is difficult in the game with her best performance. However, last year, he cut once every three weeks mileage, and finally in his nation's 10,000 m race in fifth place achieved good results, and in the 1500 m, 3000 m and 5000 m in the best individual performance hit a record .

Coach Pete Rea also found that he guided runners in the "Reduction Week" after the performance to a higher level, he believes that there are plans to rest can help avoid injury, fatigue and overtraining: "Training is a gradual process,  asics gel noosa tri 7 is a step to step up the process, each over a period of time, runners will feel healthier, higher level, so "Reduction Week" is the overall training program is a very important part, runners can absorb each made a training and for the next training phase to obtain better performance ready. "

In the end is what the “reduction Week” is

"Reduction Week" is a planned rest week, the highest in the usual mileage based on the reduction to a certain amount. Most runners think under "Reduction Week" the number of intervals, reducing to a maximum mileage of 50% -90% is the most beneficial. Pete Rea coaching runners three weeks a cycle, two weeks before the normal run, the third week reduced by 15% -20%. For example, if they run 160 km per week, in the "Reduction Week" ran 128 kilometers. Ryan Hall reduced even more, usually only run half the usual amount.

"Reduction Week" frequency varies, but most people once every 3-8 weeks. After some time, they are running mileage increases. In this three-week period, asics gel noosa tri 8  the number of miles the second week more than the first week of nearly 10% -20%, while the third week (that is, "Reduction Week") less than the first week of the 15% -20%. The next cycle begins; these runners ran mileage than the first week of the previous cycle increased by 10%.

Ryan Hall "Reduction Week" lowers frequency, long time to reduce the amount of time, but each time was a lot less. He "Bible" inspired once every seven weeks minus the amount. He explains: "In the" Old Testament ", God decided to rest the seventh year for the land was in that year, the fields can not grow crops,   asics gel nimbus 14  which is why the rest of the field after the bear more often Fruit reason I believe for running, the reason is the same. "