COACH’S TIPS

OPTIMISE YOUR SESSION

Get familiar with cadence

Your cadence is the amount of strides per minute that you complete while running. This may show up on a sport’s watch as spm or cadence.

How to use it

Using some sort of metronome can help you keep your cadence at the targeted level. However, it’s important that you don’t become reliant on it.

Do the 400m challenge

Run 2 x 400m with each one taking exactly the same amount of time. The first should be run at a natural cadence, the second at 20spm higher than natural cadence.