Slow Long Distance workout

As a preliminary workout to basketball you should be able to perform a 3-mile run. This will let you know that your body is ready for higher impacts and will have you prepared. We like to start with a 1-mile run, then increase this by 0.5 miles each time until we get up to 3 miles. Once we get to 3 miles, then we can start introducing higher impact activities.

When doing endurance training such as running, we have found the following guidelines to be effective for most team athletes:

• 1.5 miles, 10 min.

• 2 miles, 14 min.

• 3 miles, 22 min

For a great rating you must execute:

• 1.5 miles, 8.5min

• 2 miles, 12 min

• 3 miles, 18.5 min

How To Measure Your Distance without a Track

Download the Nike Run Club App on your Mobile phone and then you'll be able to measure your exact distance as you run, with your GPS enabled on your phone.