Ever gotten tired of doing long, boring training runs? Well, your not the only one! To break up the monotony of your everyday routine and increase your speed and endurance, incorporate these workouts into your schedule:
Tempo Runs
Why: Tempo runs train your body so that you can run harder, longer!
How: Estimate your fastest 3 mile time (this may be your 5K PR), calculate the pace per mile, then add 30 seconds to the per mile pace. So, if your fastest 3 mile time is 21 minutes, your pace per mile would be 7 minutes. Add 30 seconds to the 7 minutes and your tempo run pace would be 7 minute and 30 second miles. Run at this pace for 4 miles!
Fartleks
Why: Fartleks (meaning "speed play") help sharpen your speed and improve your speed endurance!
How: Over the course of an entire run, vary your speeds between fast and slow. For example, over the course of a 2 mile training run, introduce short distance intervals of fast running that are immediately followed by slower recovery intervals. Repeat this cycle over the course of the 2 mile run. For best results, vary your interval speeds and distances as well as the overall distance of your run.
Fast-Finish Long Runs (Negative Split)
Why: You'll train your body to finish strong!
How: Over the course of a long training run, perform the first half of your run at your normal pace. Then, at the midway point, pick up the pace by 10 to 20 seconds per mile.
***For best results, wear a watch so you can be precise with your timing!
No comments:
Post a Comment