BRCi 3/4-2/3 Cruise03 Interval04

Breath Runner Cruise "Under/Over" Interval 7 Step-to-5 Step pattern runs utilize alternating breathing patterns, from your sub-tempo (roughly equates to Zone 2+ or 21K pace) efforts to your tempo (roughly equates to Zone 3 or 10K pace) for training runs. This will help your body learn how to buffer lactate faster and help you gain a sense of effort(s) near your one-hour limit. • Focus on “getting comfortable being uncomfortable.” Hold form while working to hold pace. • 7 Step patterns should be steady, moderate efforts. Resist the urge to "race the pace". • 5 Step patterns can still be a “governor” on effort (keeping effort level under control), but the longer the amount of time in these patterns, the more the patterns will morph into being a source of support for sustaining the effort. • Nose or Mouth: your choice. Just breathe! Never artificially restrict your breathing when you’re under stress. • Pay attention to arm carriage. Try to keep elbows behind the chest (behind the armpits) and don’t cross hands over the midline (sternum). Keep arms bent 90 degrees or less at the elbow.• 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 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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