BRCi 3/4-2/3 Cruise03 Interval05

Breath Runner Cruise Intervals (Aerobic) 7 Step-to-5 Step pattern runs utilize slightly varying breathing patterns around your Zone 2 (roughly equates to Half Marathon (21K) pace) to 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 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

Effort: Light

BR 4/5 Warm Up

5 minutes

Set 2: 3 rounds

Effort: Moderate

BR 3/4

5 minutes

Effort: Vigorous

BR 2/3

5 minutes

Set 3: 1 round

Effort: Light

BR 4/5 Cool Down

5 minutes

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BRCi 3/4-4/3 Cruise05 Interval06

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BRCi 3/4-4/3 Cruise04 Interval06

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