29 Jul '15, 3am

Combine hard workouts to hone your edge for racing.

Designing a training plan can feel like ticking off a checklist. Short intervals to boost speed? Check. Tempo runs to raise lactate threshold? Check. Hill repeats to build power? Check. In a race, of course, you must roll all these components into a single performance. So it's wise to also include combination workouts to practice changing gears physiologically and mentally. Combo runs blend familiar ingredients to create an unfamiliar situation that yields a bigger payoff. For instance, doing a tempo run immediately after performing 300-meter intervals ramps up the aerobic challenge. Do intervals after hills, and you're learning to maintain pace while fighting through muscle fatigue. Whatever combination you choose offers a unique stimulus that forces your body to adapt in a slightly different way. Mix short and long intervals on the track with tempo sections on roads or t...

Full article: http://www.runnersworld.com/running-tips/better-together-...

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