The following is from One-Hour Workouts, a collection of 50 swim, bike, and run workouts from top triathlon coaches that anyone can fit into a lunch hour–including warm-up and cool-down. Athletes can choose from base, tempo or speed workouts in each sport to match their training plan’s goal for the day.
The respiratory system works to provide your body the oxygen it needs. You may be astonished to know that we breathe more than 20,000 times a day, so any respiratory problems are going to be exacerbated when you’re training. As a percentage of your body’s energy expenditure, breaths can reach double digits under heavy effort loads. Amazingly, we pay more attention to training the muscles that demand oxygen and little to no attention to the respiratory system that delivers it.
Try the below one-hour workout on your next run:
Endurance Run with Nasal Breathing
10 min.: Easy running RPE 1
4 × 5 min.: Nasal breathing (NB) intervals RPE 3
5-min. running recovery: Take a break from nasal breathing and run at a moderate effort.
10 min.: Easy running RPE 1
Nasal breathing workouts are ideal during the base period as you are focused on improving your cardiovascular system. You can mix NB intervals into your normal base runs. Here’s a good progression to get you started:
WEEK INTERVAL RECOVERY
1 4 × 5 min. NB 5 min. normal run
2 4 × 6 min. NB 4 min. normal run
3 4 × 7 min. NB 3 min. normal run
4 4 × 5 min. NB 5 min. normal run
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