17 May '16, 12am

This training technique builds fitness and grit for race day.

The first time I tried the all-out fade, I threw up in the bushes. It violates everything you know about pacing: Instead of controlling your effort to maintain a pace for a certain distance, you take off at a sprint and fight your way through the inevitable fade. I encountered it in a physiology lab, where researchers used it to push runners past their supposed VO2 max limits—that’s how hard it is. But you can harness its power in training. Why it works. Last year, researchers published a study in which cyclists did a workout with three 3:00 all-out reps, with 3:00 of rest between each. They were told to sprint as hard as they could, to try to sustain 100 percent effort in each rep. Not surprisingly, the cyclists found this workout much harder than the next: 3 x 3:00 evenly paced reps, using the pace they had averaged in the all-out fade reps. But they got more out of the ...

Full article: http://www.runnersworld.com/the-fast-lane/go-out-hard-the...

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