30 Aug '13, 5am

If you're an experienced runner looking to take your running up a notch, try this workout:

for elite and aspiring-elite runners in the Kenyan training hotbed of Iten starts fast and stays fast. Hundreds of runners try to stay with the leaders—they go as hard as they can, and when they can no longer keep pace, they drop out in droves. It's a puzzling concept for visiting Americans who have long been taught to calibrate their pace to ensure that they finish their sessions. But for Kenyans, this crash-and-burn style of training pushes them to test their limits. Careful pacing lets you spread your energy evenly so you can complete your planned workout . But it imposes preset limits: How fast you start is determined ahead of time in your head rather than by how good you may feel at the moment. The Kenyan approach, in contrast, is to start each session—whether it's fartleks or track repeats—with lofty goals and hang for as long as possible. It's a high-risk, high-rewa...

Full article: http://www.runnersworld.com/running-tips/crash-and-burn-w...

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