Compex sport elite Anweisungen Seite 30

Preparation for a runner training three times a week who wishes to progress in endurance
(half-marathon, marathon)
Running as many miles as possible is essential in order to improve performance in endurance events. However, the strain on
tendons and joints this type of training causes is today universally recognised. Integrating Compex electrostimulation into the
training of the long-distance runner offers an excellent alternative that can help to overcome this problem. The Endurance
programme, which improves the muscles' ability to absorb oxygen, and the Capillarization programme (Vascular category), which
develops the capillaries in the muscles, allow greater endurance to be achieved while limiting the weekly mileage and therefore the
risk of injury.
Cycle duration: 8 weeks, 5 x/week
Eg for 1 week
Mon: Rest
Tue: 1 x Endurance 8G
Wed:
- Voluntary warm up training 20', then 1-2 series of 6 x [30'' fast / 30'' slow]
- Slow jogging 10' at the end of the session, then 1 x Capillarization 8◊
Thu: 1 x Endurance 8G
Fri: Rest
Sat: Loose jogging 60', then 1 x Endurance 8G
Sun: Extended run 1h30 (moderate speed), then 1 x Capillarization 8◊
Programmes: Endurance 8G and Capillarization 8◊
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