Training is not only about volume. A runner is not only alive with volume training. A large number of kilometres run at a leisurely pace undoubtedly forms the basis of running fitness, but if you have ambitions to accelerate your pace, then you will need to diversify your training a bit. I will, therefore, show you some model workouts that will enrich your training with strength, dynamic and speed elements, and that will help you achieve faster pace on all distances from the 400m to the marathon.
1) Sprints
All you need is 100 metres of straight road. Sprints of fifty to one hundred metres are then run at an intensity slightly below the maximum performance and their main benefit is the ability to reach higher speeds. Try not to blow the last few metres and idle the brakes until you cross the imaginary finish line. There should be a sufficiently long break between each sprint so that you are able to repeat the performance at the same intensity. The number of repetitions can vary, but since you’re trying to run almost as fast as you can, I’d recommend starting with a workout of five sprints and gradually working your way up to two sets of five to ten pieces. More reps usually means slowing down considerably, which makes the workout lose its main purpose, or less is sometimes more.
2) Hill repeats
A combination of speed and power. Find a climb of about 200 metres with a slight incline that is ideal for such a workout. Apart from the longer distance and the gradient of the road, the training is not much different from the sprints. Aim to run at about the maximum possible intensity with longer breaks (three to five minutes) between repetitions, which should be fewer rather than more. In addition to speed, prepare for literally a lactate bath. As a result, your body will adapt to the high intensity (which you will appreciate at the end of any race) and it will also develop your leg strength.
3) Repeated 400s
This distance offers virtually endless possibilities of use. You can run a very small number of 400s at the maximum possible pace, or increase the number of repeats and decrease the speed.
If you want to work on speed and strength, then include about five 400s with long pauses (three to five minutes) between each repetition. Then run each stretch as fast as you can. Try not to overdo it at the start, but rather build up speed in the last few meters. You may think that the resulting two kilometers are not even worth tying your shoelaces, but after completing the workout you will certainly change your mind. The second way to complete 400s is to develop paced endurance. In this case, the number of repetitions rises significantly to 10 to 20 – with short breaks (around one minute). Choose a pace that is slightly faster than your race pace for 10k, and try to keep it constant for all the intervals.
4) 1km repeats
1 kilometre repeats are not as strong, but can be all the more challenging because you have to hold a higher pace for longer. The number of reps varies depending on what your favourite race distance is. When training for a five-kilometre race, three to four stretches will be enough, six to eight stretches are ideal for a ten-kilometre race and don’t worry about up to ten kilometres for a half marathon. The pace should always be slightly faster than the planned pace for that particular race. Again, proper power distribution is important so that you don’t burn out at the start and run out of steam towards the end. A properly executed interval workout is one where you can run the last sections as fast, or even a little faster than the first repetition.
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