25 Feb '13, 10pm

Pressed for time, or hoping for a PR? Try THIS training strategy:

Seasoned, experienced runners with a solid aerobic base and a lofty time goal can increase strength and speed with a regimen of two daily targeted workouts. "This approach is for people who have pushed their training as far as they can and are looking for an extra boost," says Magness. To your quality days, add a second, shorter (one-half to three-quarters the length of your first run) intense workout tailored to your specific race goal. So if you're trying to improve speed over distance for a half or full marathon, follow a morning tempo run with an afternoon endurance-building session of, say, 3 x 1-mile repeats at slightly faster than tempo pace. If you're targeting a PR in a 5-K or 10-K, do your usual speedwork in the a.m. and add shorter, faster hill repeats or intervals in the p.m., says Hudson. For example, 4 x 2-kilometer repeats at 10-K pace with three minutes rec...

Full article: http://www.runnersworld.com/running-tips/pros-and-cons-ru...

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