i think what the main point of the messages here is that it is entirely up to you & what your particular body type is and what it responds to. i rotate my cardio meaning on “on” days i will run flat out for about 30 – 40 minutes at between 9 – 11 kms/hour, then drop down to – kms/hour for a 15 minute cooldown. on “off” days i will go for endurance and run between – kms/hour for 2 hours….on all days i will do a warm up before my runs by leg & calf pressing weights before running, usually 180 (just over my body weight). then after running i will leg press again this time lower weight with more reps. i also have two days of doing nothing but this also rotates, so sometimes it will be mon/tue or th/fr or wed/thu rest days…..it works for me but i duno if it would work for you. best thing to do is to play around with different styles to see what works for you and what your particular goals are. also cannot forget diet…you have to eat for what your fitness goals are. for me, i want explosive endurance, so this is why i work on both fast twitch and slow twitch muscles. i also do rest of body weight training, i dont want a lot of bulk, but long lean muscle with lots of endurance.
[…] One of the first steps in pacing is finding your baseline this is the amount of an activity you can do without an increase in your symptoms. So, in the example above, the baseline would start at 2 miles. This is something you might need to work out for a number of things can increase your pain, not just running. It really depends how severe and irritable your pain is. To work out your running baseline run (on a treadmill if possible) at long run speed (a comfortable speed you can chat at) and stop when your pain starts. Note the distance and time. Now take 10-20% from that. This forms a baseline below the level at which you get pain. For more on using this baseline see out article on returning to running. […]