The autumn racing season is winding down, and whereas many runners throughout the nation are placing their toes up for some well-deserved down time, there are nonetheless a number of left with end-of-the-year 5Ks and 10Ks on the calendar. For those who belong to this group, this speedy exercise is simply what it’s essential prime your self for a brand new private greatest.
This exercise will be performed on the observe or the street, and is a good way to practise hitting, and holding, your aim race tempo on legs that could be drained from a season of racing. The session begins at your aim pace, then cranks issues up a notch, to tire out your legs. Cap off this energy hour with another interval at race tempo, to drive your self to hit your goal, even when your legs are toast.
The exercise
Warmup: 10-Quarter-hour’ straightforward jog, adopted by drills and strides
Exercise:
1K at aim race tempo; 1:30 relaxation
5 x 400m at barely sooner than race tempo, with 1 minute relaxation between intervals
1K at aim race tempo
Cooldown: 10-Quarter-hour’ straightforward jog
For those who don’t have a observe, do that timed model as a substitute:
5 minutes at aim tempo; 1:30 relaxation
5 x 1:30 at barely sooner than race tempo, with one minute’s relaxation between intervals
5 minutes at aim tempo
