1/30/2024 0 Comments Trailrunner miniThink of that long climb that you always struggle to nail down, or a descent that scares you. Knowing how to run quickly downhill and pace yourself uphill will help take your training to the next level. Running is a skill you can hone, especially when you’re running over rocks, braking into turns, or climbing up steep grades with ledges. This is a great workout to challenge yourself and help you better understand your abilities. In other words, if you’re running hard for 3:00 Half marathon pace, run 3:00 of recovery before 2:00 at 10k pace, followed by 2:00 of recovery, then 1:00 at 5K pace, before 1:00 of recovery jog. Structure this workout with equivalent rest to the interval. Instead, I recommend using this interval workout to practice changing your turnover on mild to moderately technical terrain. I don’t recommend doing many workouts on truly technical terrain, as the consequences of a mistake can be severe. Remember it’s better to fail in a workout than it is to fail on race day! 3,2,1,2,3,2,1 – Inverted Pyramid Use this workout in the middle to latter stages of your build up to test all aspects of your race day preparation, including nutrition and hydration. Duration of the intervals is all relative to your workout, but total time at goal pace or heart rate shouldn’t push beyond 90 minutes to 2 hours, as the recovery time from this level of fatigue can be extensive. Start with multiple short intervals totaling 20:00 and work up to a larger workout. Knowing that not everyone loves long distance trail running, it can help to think of these workouts as mini race-day simulations.įind a course with a similar profile to your goal race if possible, and build in workouts with intervals of 2-10:00 at a goal heart rate or pace to give you a feel for the fatigue you will experience on race day. Use Your Long for Race Day Practiceįor some trail runners, the long run is the best day of the week but for others, it’s the most feared. Try out one of these 4 workouts to put a little flavor in your regimen. Looking to spice things up on your next run? Structured workouts are intended to be a challenge, but that doesn’t mean they can’t be enjoyable too.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |