20 Apr '12, 7am

New article on @RunCompetitor how to run a better workout-

New article on @RunCompetitor how to run a better workout-

The first rule is to be creative and mess with the components. You have speed, recovery, duration, distance, terrain, and density of the workout to play with. The possibilities are essentially endless. The route I recommend is to blend speeds, alter recovery speeds and duration, and inject some terrain manipulation. Instead of doing straight repeats all at the same speed, instead inject some variation by blending the interval length and speed. What that means is instead of doing a staple workout such as 5 x 1000m at goal 5K pace, instead do a workout like 3 sets of 1200m/400m where the 1200s start out at 10K pace and the 400s are run at 3K pace. As the season progresses, try and work those 1200s down toward 5K pace. By blending workouts like this, you initially work at paces above and below goal pace ,which acts as a support to your specific fitness. Once you are close to ...

Full article: http://running.competitor.com/2012/04/training/full-circl...

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