{"href":"http://player.captivate.fm/services/oembed?url=http%3A%2F%2Fplayer.captivate.fm%2Fepisode%2F4b3823ef-e9bd-4489-b896-724949284022","version":"1.0","provider_name":"Captivate.FM","provider_url":"https://www.captivate.fm","width":600,"height":200,"type":"rich","html":"<iframe style=\"width: 100%; height: 200px;\" title=\"Running programming for 5km/10km\" frameborder=\"0\" scrolling=\"no\" allow=\"clipboard-write\" seamless src=\"http://player.captivate.fm/episode/4b3823ef-e9bd-4489-b896-724949284022\"></iframe>","title":"Running programming for 5km/10km","description":"Check out Episode 1.2 of the Progress Theory podcast as @freddiereadhead and @thepricep discuss how they developed their running programme for their 5km/10km sub 20/40 challenge. The episode starts with the boys reflecting on the first 2 weeks of training, how they have found the programme so far. Then they get stuck into how the programme was developed.\r\n\n\r\n\r\n\nThis episode covers:\r\n\n- Phil guides us through why he chose a 6 day training cycle over a typical 7 day training week\r\n\n- How Pareto's law provides the basis of balancing a programme made up of slow, long runs, intervals and tempo runs.\r\n\n- Polarised training, a structure involving a balance of shorter, faster sessions and longer, slower sessions, is discussed.\r\n\n- How running volume andintensity changes over the 8 weeks leading up to the re-test.\r\n\n- How having an understanding of your programme and the scientific principles behind it helps training with intent.\r\n\n\r\n\r\n\nCheck it out. Like and subscribe to the Progress Theory Podcast.\r\n\n\r\n\r\n","thumbnail_width":300,"thumbnail_height":300,"thumbnail_url":"https://artwork.captivate.fm/213a40cb-ffbb-41e4-8086-23748ce2350a/7247040-1603430845709-41c0cfd923b17.jpg"}