26 Apr '12, 8pm

Want to build strength for mid-race attacks? Here's how: #runningtips

Back in 2008, Galen Rupp set a record that doesn't show up on his USA Track & Field bio. He ran a workout alternating 200 meters in 30 seconds with 200 meters in 40 seconds, and completed 24 laps. The previous record for the "30-40" session, according to Oregon legend, was 18 laps by Steve Prefontaine. For a runner of Rupp's caliber, a 200 in 30 seconds (roughly mile pace) doesn't present much challenge. What makes the workout so special is the speed of the "recovery." Even for Rupp, 40 seconds is no jog. This form of brisk recovery run is sometimes called a float workout. By keeping the recovery quick—but below threshold—you'll maintain very high lactate levels throughout the run, without pushing it so high that you have to stop. As Krista Austin, Ph.D., a physiologist who works with elite runners, explains, the body responds by learning to move lactate more quickly out o...

Full article: http://www.runnersworld.com/article/1,7120,s6-238-244--14...

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Build speed AND stamina in one session--here's how: #runningtips

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CORREDORES: Runner’s Digest: 4.20.12

CORREDORES: Runner’s Digest: 4.20.12

rwdaily.runnersworld.com 20 Apr '12, 12pm

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