30 Nov '15, 7pm

Race faster on hilly courses with this key workout: up-down intervals

Up-Down Intervals: The Number-One Workout for Trail Racing Use the magic of up-down intervals to PR at your next race, be it a trail 5K or a 100-mile mountain run Up-down intervals simulate the changing intensities common to trail races. Photo courtesy of David Roche Running a race on the road or track is like a competition to see who can stay in the sauna the longest. It might be fun at first, sure. But after a while, everything starts to burn, and the competitors only stop when they feel close to death. Trail racing, meanwhile, is like running through sprinklers as a kid. It tickles and might be uncomfortable at times, but you emerge on the other end giggling deliriously. The difference between road racing and trail racing is that the two disciplines stress different physiological systems. On the road, you push in a mostly linear way, with incremental increases in heart ...

Full article: http://www.trailrunnermag.com/training/speed/1990-up-down...

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