80/20 Running
Multi-pace training is, of course, the key to top performance regardless of your target race distance. But that's not the only reason to do all sorts of workouts regularly, from long runs and basic speed sessions to slow recovery runs and tempo workouts. There’s no better way to keep your running interesting than to have peaks and valleys of intens
... See morerunnersworld.com • These Mini Tips Will Help You Stay Active for the Long Run
In your sport of choice:
Perform a 5-minute Zone 5 effort. Make this a Very Hard effort but leave yourself room to improve next time.
Calculate the average power, or pace, of this effort.
The following week, perform 5x one-minute efforts at that power/pace.
Rest duration is equal to work. So 5x 1/1 will take you ten minutes.
Because of the rest, you wil... See more
Perform a 5-minute Zone 5 effort. Make this a Very Hard effort but leave yourself room to improve next time.
Calculate the average power, or pace, of this effort.
The following week, perform 5x one-minute efforts at that power/pace.
Rest duration is equal to work. So 5x 1/1 will take you ten minutes.
Because of the rest, you wil... See more
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Not every “hard” workout has to be a killer session. You can sneak in more quality without going to the well by stopping at a track, on a hill, or an obstacle-free stretch of road toward the end of a run and doing a few up-tempo repeats between 200 and 800 meters.
runnersworld.com • These Mini Tips Will Help You Stay Active for the Long Run
runners run too hard. We log the majority of our miles at moderate- and high-intensity speeds, barely deigning to hit the low-intensity paces that are so essential to building an aerobic base. Yes, running slow takes longer. Yes, you may not feel quite as accomplished postrun. But go too hard too often and instead of seeing performance benefits, yo
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