Runner's World (UK) - - TRAINING -


The longer reps get you used to the de­mands of race pace; the fast, short reps will im­prove your leg turnover when you’re tired.


Run 1,600m, 1,200m, 1,000m and 800m re­peats, with 3:30 re­cov­er­ies be­tween them, and five mins re­cov­ery at the end of the set. Then run 2 x 300m and 2 x 200m, with 1:30 re­cov­er­ies be­tween them. Be­gin both sets a few secs per mile slower than race pace, but grad­u­ally speed up as the reps get shorter un­til you’re at, or above, race pace.

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