Boost Your Running Performance

Boost Your Running Performance

Build your running strength,  speed and endurance with these three exercises. They’re too  intense to do in a single week, so do one per week and alternate them.

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Workout 1

Endurance

Boost Your Running Performance
An even paced run should be an increasing effort.

Whether you’re running 5km or a marathon, pacing and the ability to stick with a pace when fatigued are important skills. An even paced run should be an increasing effort. Nearly all beginners go off too hard and fade. This session is great for learning pacing, building endurance and developing the mental strength to push hard when you get tired.

Warm-up: No need for a particular warm-up as first block is easy paced.

Main set:  20 minutes easy, this would be marathon pace or where you can maintain a full conversation.

20 minutes steady, half-marathon pace or talking in slightly clipped   sentences.

15 minutes tempo, 10km pace or talking in short sentences.

Cool down: 5 minutes jogging with final minute walking.

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Workout 2

Speed

Fartlek, Swedish for ‘running play’, is unstructured interval training. This session provides a pyramid structure but remains to be effectively Fartlek. Really concentrate on fast feet and it’ll build your cadence, VO2 and lactate threshold.

Warm-up: 10 minutes running and then 5 minutes of drills such as   walking lunges, skips and bounds, alternated with jogging.

Main set: All the efforts are run hard, concentrating in fast feet. Walk or jog to recover.

Boost Your Running Performance
eally concentrate on fast feet and it’ll build your cadence, VO2 and lactate threshold.

2×15 secs with 15 secs recoveries

2×30 secs with 30 secs recoveries

2×45 secs with 45 secs recoveries

2×60 secs with 60 secs recoveries

1×90 secs with 90 secs recovery

2×60 secs with 60 secs recoveries

2×45 secs with 45 secs recoveries

2×30 secs with 30 secs recoveries

2X15 secs with 15 secs recoveries

Cool down: 5 minutes jogging with final minute walking.

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Workout 3

Strength and Technique

Boost Your Running Performance
Hills are speed work in disguise and hill sprints are great for technique.

Hills are speed work in disguise and hill sprints are great for technique. It’s not possible to run uphill hard with bad form. You need to drive the arms and knees, you can’t overstrike and you really need to lift your legs. If you’re a shuffler, this can be a great session for you. It’ll build strength and develop neuromuscular firing but, as soon as the quality of the efforts begins to drop, finish the session.

Warm-up: Run easy for 10 minutes to the bottom of the hill, the   steeper the better. It’s possible you’ll need to do some dynamic hip   stretches such as walking lunges.

Main set: 10-20 secs 100% effort with 2 minutes recovery

Repeat for 10-20 reps

Start with 10X10 secs in your first session and, if you can maintain the quality increase both the rep duration and the number of reps.

Cool down: 5-10 minutes jogging ending with final minute walking.

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Written by Jenny Nickelson

Jenny Nickelson has been a sports enthusiast since childhood. Because of her deep love to water, she started training swimming in early years. Today she swears on variety and does it all: from swimming, running and cycling to fitness, skiing, dancing and mountaineering.

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