{"version":1,"type":"rich","provider_name":"Libsyn","provider_url":"https:\/\/www.libsyn.com","height":90,"width":600,"title":"Episode 10: Running Intensity with Ty Mangum","description":"In this episode of The Making Strides Podcast AJ and Adam interview sports scientist and endurance coach Ty Mangum about high-intensity training. Most runners know what it is like to run hard whether it be in a workout or race, but most runners don't know how hard they should\/can go or how often. What if you're a beginner rather than a seasoned runner? How might that change your approach to high intensities? What if you're on the track or in the mountains for an ultra? Each relies on different adaptations and therefore requires unique aspects of "training at intensity". Ty expands on some of the differences and how you might go about addressing them. Whether you are a coach, runner, or both this is for you if you want to understand training the aerobic more efficiently! 3:00 Defining the concept of "training" 4:00 "High-Intensity" defined 7:10 How to know how hard you\u2019re going 9:15 Finding your max HR 12:00 Age predicted HR max 14:45 Terrain for Max HR test 15:50 Specificity of training 19:45 Different levels of fitness have different needs 23:00 "Time at intensity", how much do we need? 30:00 Execution of an interval session 35:10 Duration of intervals 43:10 "Sub-threshold" work 49:10 Running economy 57:45 Interval ladders 63:20 Progression of workouts 67:55 Layering in intensity 69:20 Who\u2019s best at holding 90% of HRmax? 72:25 What\u2019s your VO2 max? 74:20 Preference... running or cycling? --- Ty's website Ty's Instagram handle AJ's website at Up and Running Physical Therapy  AJ's Instagram Up and Running PT facebook page  Adam's website at RunMental Adam's Instagram RunMental facebook page Email us with any questions or requests at makingstridespodcast@gmail.com ","author_name":"Making Strides Podcast","author_url":"http:\/\/makingstridespodcast.libsyn.com","html":"