Lots of operating exercises concentrate on constructing pace, endurance or a mix of the 2, however there’s one other necessary element to operating properly that always will get uncared for: management. In a long-distance race, you want to have the ability to management your tempo all through the run so you may get to the end line as quick as doable, with out having to cease earlier than you get there. This distinctive exercise teaches management, whereas additionally providing you with an opportunity to get some pace in your legs.
800/400 intervals
This exercise includes alternating between 800m and 400m intervals. The 400s are run at a sooner tempo than the 800s, so runners should management their tempo within the first half of each set so as to be sure they will pace up within the 400s. The remaining is deliberately quick between the quick and lengthy interval to power you to not run too laborious within the 800s.
You are able to do this exercise a number of occasions throughout a coaching cycle, and regulate the paces as your health will increase. To start out, purpose to run the 800s at 10K tempo and the 400s at 5K tempo, however when you’re in a position to run all of the intervals at constant speeds, you possibly can add units and/or improve the tempo.
The exercise
Warmup: 10-15 minute simple jog, adopted by kind drills and strides
Exercise: 3-4 x 800m/1 minute relaxation/400m/2 minutes relaxation
Cooldown: 10-Quarter-hour simple jog, adopted by mild stretching