6 / GEAR CHANGER

Runner's World (UK) - - TRAINING -

WHY

Teaches you to ac­cel­er­ate when you’re tired, thus de­vel­op­ing your abil­ity to de­liver a sus­tained kick. Do one of these four and two weeks out from a goal race.

HOW

Run 4 x 800m, with three to four min­utes of rest be­tween the ef­forts. Start each re­peat at 5K pace; in the first one, ac­cel­er­ate after 700m and go all out to the fin­ish. In the sec­ond ef­fort, ac­cel­er­ate after 600m; in the third, after 500m; in the fi­nal re­peat, go as hard as you can after 400m.

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