Pacing is a tough factor, even for skilled runners. Ideally, you need to hold your tempo even all through most of your race and discover an additional gear on the finish to have a powerful end, however dashing up when your physique is screaming at you to cease can generally really feel unattainable. This exercise will make it easier to observe that ability, so the subsequent time you’re within the closing kilometre of a race, you may carry the warmth as an alternative of fizzling on the end line.
There are solely 4 intervals on this exercise, each shorter than the final. The aim right here is to hurry up because the intervals get shorter, in order that by the top you’re working fairly near as quick as you may. Because of this, it’s necessary that you simply begin out at a tempo that permits you some room to hurry up. In the event you’re new to interval coaching or initially of a coaching cycle, attempt to persist with half-marathon tempo for the primary interval and pace up from there. In the event you’re in the midst of a coaching cycle and also you’re very match, take into account beginning out slightly sooner (at 10K tempo).
The exercise
Warmup: 15-20 minutes straightforward jog
Exercise: 8 minutes arduous, 1:30 straightforward; 6 minutes arduous, 1:30 straightforward; 3 minutes arduous, 1:30 straightforward, 1:half-hour arduous
Cooldown: 10-15 minute straightforward jog, adopted by mild stretching
