BRCi 3/4-2/3 Cruise03 Interval04

Breath Runner Cruise Intervals (7 Step to 5 Step pattern) utilize slightly varying breathing patterns between your Zone 2 (7 Step; roughly equates to Half Marathon (21K) pace) and Zone 3 5 Step; roughly equates to 10K pace) efforts for training runs. This will help your body learn how to buffer lactate faster, improve your ventilatory muscles, and help you gain a sense of aerobic effort(s). Think about: • Fast, light feet! In order to be able to inhale and exhale over 7 steps, cadence must stay reasonably rapid. • Nose breath if able! • Focus on the exhale — strong yet smooth and controlled throughout. • Effort levels throughout should be in the aerobic zones. Stride should feel natural and relaxed. • Minimize unnecessary upper body movements.

Exercises

Set 1: 1 round

Effort: Light

BRF 5/4 Warm Up

5 minutes

Set pace by breathing in through your nose for 5 steps, and out through your mouth for 4 steps.

Effort: Light

BR 4/5 Warm Up

5 minutes

Set pace by breathing in through your nose for 4 steps, and out through your mouth for 5 steps.

Set 2: 3 rounds

Effort: Moderate

BR 3/4

4 minutes

Set pace by inhaling (preferably through the nose) for 3 steps, and a smooth exhale through the mouth for 4 steps.

Effort: Vigorous

BR 2/3

4 minutes

Set 3: 1 round

Effort: Light

BR 4/5 Cool Down

5 minutes

Set pace by inhaling through the nose for 4 steps, and a smooth exhale through the mouth for 5 steps.

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