Hello everybody !I did twiche the two phase program from the cool impossible book and I have been using the book's heart rate zone and I have seen great progress !  My 5k went from 23min to 20min in one year without training specifiquely for that distance (I am training for obstacle races).I would now like to design my self a more specific plan for my upcoming obstacle races and would like to know wich heart rate zone and speed zone are good for what type of run; exemple : which hr zone and…See More

Hi,I am a beginner runner and obstacle racer. I purchased this book (cool impossible) to help me build a good base of running. This week I finished phase 1 and did the one mile test and the 20min test to see my improvement and make adjustment before moving on to phase 2.Here's my result :In the 1mile test run I lowered my time from 36sec, I think I could have done a bit better because I made the error of starting too fast for the first 400m wich probably impact the rest of my running speed.for…See More