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Follow this 12-week training program to build the endurance, strength, and speed you need to run a 26.2 mile race.
Another way to gauge your effort is by using perceived effort, or running based on feeling. 90-95% effort: fast, but not all out, and can only be sustained for short periods of time (30 seconds to 2 minutes). Fartlek: Fartlek, the Swedish term for speed play, is a continuous run during which the athlete plays with various speeds or efforts over various time periods or distances. Intervals: Recurrent periods of higher-intensity exercise (and effort) ranging from 1 to 10 minutes followed by a recovery interval of varying time.
Cross Training (XT): Cross training is low-impact exercise, such as biking, swimming, rowing, skating, using the elliptical trainer, cross-country, or skate skiing.
Filed Under: Training, Training Plans About Sven HaugSven Haug has more than 16 years of coaching experience, which includes coaching for the world famous Santa Monica Track Club. If you would like to try drawing these click on the links below the pictures and view the YouTube tutorials to learn how.
I slowly walk through the whole song with a lot more clarity… The video also covers a different way to use your left hand on Great Balls of Fire. Be sure and watch how my right hand embellishes the basic C, F and G chords in the bridge with a standard blues lick.
Another key lesson is to thicken up any melody you play by doubling the notes in two hands, or even playing octaves in one or both hands. Now that you’ve learned all about half steps and whole steps, you are ready to learn the formula for building the 2 most common chords, Major triads and Minor triads. It’s easier to remember all the major chords by counting up 4 half steps for the distance between the first 2 notes. While you’re playing, make sure that your fingers are relaxed and not lifting up from the keys.
Practicing scales not only helps give you more control over your fingers, it helps you understand harmony and improvising better. If you use these mnemonic devices or memorization tricks, your reading will become much quicker.


If you want to learn piano quickly with lots of video and audio demonstrations, I really recommend the Rocket Piano course below. This may be less accurate, especially during early years of running or after an extended period off. This tempo run pace improves your anaerobic threshold, also known as your lactate threshold. These short bouts of faster running introduce your body to speed work and prepare your legs for more intense sessions. The athlete may play with speeds that correspond with various intensity levels, like 75-80%, 80-85%, or 90-95% efforts. Run at a specific % Effort, but generally at a conversational pace, these runs strengthen your cardiovascular system, increase muscle strength and endurance, and burn fat—plus build mental endurance.
Although a number of factors (from course terrain and weather conditions to fitness and age) influence marathon times, popular methods for finding goal pace for your first marathon abound. He holds a MS in Sports Medicine from the University of California Long Beach and a BS in Kinesiology from UCLA. I know how to do the hand one it is so easy, but I wish I knew how to do the others maybe someday you can teach me. I think it stands out for me is because of the colour, but I do love the stairs and the triangle.
That left hand bass line is easier than in Great Balls of Fire: Part 1 and closer to what Jerry Lee Lewis actually does on his recordings.
Because then we will be able to count out chords and scales with whole and half steps on the piano. All triad means is a group of 3 notes… As far as what major means, think of it as a chord quality.
Not because it sounds good or is showy, but this exercise can teach you the basic method of moving your fingers around on the piano. If you’re playing a note with your index finger, your pinky should still be touching the keys.
You’ll find them used over and over again in many published song books… so it makes sense to practice them!


First, find your Resting Heart Rate (RHR) in beats per minute (bpm): Count your heartbeat for one minute before rising in the morning or after you have been resting for an extended period of time. Although factors such as fatigue, illness, and stress can affect your heart rate, I recommend training with a heart rate monitor. This will improve your VO2 max, which is the maximal rate at which oxygen can be taken up, distributed, and used by the body during physical activity. Interval training primarily improves your anaerobic threshold (AT), also known as your lactate threshold (LT), as well as your speed and strength. For example, if you’ve run a half marathon, double your total time and then add 5 to 7 minutes to estimate your marathon time.
Sven is a two-time Olympic Trials qualifier (1992 and 1996) and a former middle distance runner for both the German National team and the Santa Monica Track Club. Crossing under with your thumb is the smooth and fast way to span large distances on the piano. This is also a good tool for helping kids remember the lines and spaces on the grand staff of the sheet music.
If you want to go higher on the staff, just keep going the same direction skipping a line and a space each time. The shorter and more intense the interval, the greater the improvement in speed and strength. If you experience joint pain, choose to cross train on days when you have the option of walking or cross training; choose lower and no impact activities such as swimming.
Sharp keys like E, A and D are very popular on guitar, and keys with lots of white notes or low numbers of sharps and flats are easier on the piano.



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