Training sessions up to 120 min. for ambitious hobby runners

Here you will find another 6 training sessions up to 120 min. for ambitious hobby runners. These training units form the conclusion to the three previous contributions: Training units up to 30 min. for beginners, training units up to 45 min. for recreational runners, training units up to 60 min. for hobby runners.

All training units complement each other, but can also be used individually. Click on the link to download the respective training unit. This contains the training unit including an explanation as well as a list of the individual load zones and their mode of action.

Calculate your personal heart rate zones for each stress zones with the carvone formula.

training units up to 120 min.


Interval training 1

Intensive interval training at the top to improve stamina and lactate tolerance.

Recommended training frequency: 1 time per week.

Download PDF Interval training 1


Gradient run

Increasing load through all heart rate zones with a final run out. To improve all endurance qualities equally.

Recommended training frequency: 1 – 2 times per week.

Download PDF Incremental run


Super Oxygen Running

The most important training unit for successful endurance training! This run is the basis for all constructive training units. The best time for this training unit is at the end of a training week after all more intensive training units.

Recommended training frequency: 1 time per week.

Download PDF Super oxygen run


Negative gradient run

Variation of the climbing run. Running through all heart rate zones, however, it started here with the most intensive stress zone.

Recommended training frequency: 1 time per week.

Download PDF Negative climb run


interval training 2

Very intensive and long-lasting training unit for the development of speed hardness, resilience and lactate tolerance.

Recommended training frequency: 1 time per week.

Download PDF Interval training 2


HIIT

High-intensity interval training (HIIT). This is a full training unit!!! It contains 10 high-intensity loads of 30 seconds duration (e.g. sprints) with recovery intervals of 90 seconds (e.g. slow running).

Recommended training frequency: 1-2 times per week.

This post is also available in: German

William C. Hilberg
As an author, Mr. Hilberg has published several papers on health issues that have gained international recognition. He is close to nature and loves the seclusion and activity as a freelance journalist. In his function as editor William C. Hilberg manages the entire content of PENP. Our team greatly appreciates his expertise and is proud to have him on board.