The autumn racing season is winding down, and whilst many runners around the nation are hanging their ft up for some genuinely-earned down time, there are nonetheless a couple of left with end-of-the-year 5Ks and 10Ks at the calendar. When you belong to this team, this rapid exercise is simply what you want to top your self for a brand new non-public very best.
This exercise will also be finished at the monitor or the street, and is an effective way to practise hitting, and protecting, your purpose race tempo on legs that can be drained from a season of racing. The consultation begins at your purpose velocity, then cranks issues up a notch, to tire out your legs. Cap off this energy hour with another period at race tempo, to power your self to hit your goal, even if your legs are toast.
The exercise
Warmup: 10-Quarter-hour’ simple jog, adopted by way of drills and strides
Exercise:
1K at purpose race tempo; 1:30 leisure
5 x 400m at quite quicker than race tempo, with 1 minute leisure between durations
1K at purpose race tempo
8 post-race mirrored image questions for each and every runner
Cooldown: 10-Quarter-hour’ simple jog
When you don’t have a monitor, do this timed model as an alternative:
5 mins at purpose tempo; 1:30 leisure
5 x 1:30 at quite quicker than race tempo, with one minute’s leisure between durations
5 mins at purpose tempo