![]() ![]() ![]() But one minute is not a long time to recover from such an effort, either, so you can quickly dig a hole of oxygen debt that you can’t climb out of if you run the first fast minute too fast. One minute is not a long time to run at 5K pace, so it’s tempting to run faster. It gets especially hard if you run too aggressively out of the gate. When you start this workout for the first time it seems like it’s going to be easy, but, trust me, it gets harder and harder. Fartlek workouts can be done virtually anywhere. Having “climbed the pyramid”, you now descend on the other side and finally cool down. Then you run for three minutes at roughly your half-marathon race pace. Then you run for two minutes at roughly your 10K race pace. After warming up with some easy running you get down to business by running one minute at roughly your 5K race pace. ![]() The numbers in the name of the workout represent minutes. It is run by time rather than distance and is therefore conducive to being done on the roads, which is what it’s really designed for. Time-Based and Road Friendlyīrad’s 1-2-3-2-1 workout is perhaps my favorite multi-pace workout amongst the several he taught me. Such workouts can be used to provide a small dose of running at several intensity levels when that’s what fits best into a given week of training, to train your ability to “change gears” during a hard effort, and to provide a literal change of pace in your training that is mentally refreshing yet also physically productive. But there’s good reason to perform some workouts that target three or more different paces. Your typical interval workout targets two paces: a fast interval pace and a slow warmup, recovery, and cooldown pace. For example, your typical long run is done at a single, steady pace. Most workouts target one or, at most, two paces. One of the things I learned was the value of multi-pace workouts. Brad was a top runner back in his day, with a couple of 2:13 marathons on his resume, and is now a top coach based in Boulder, Colorado. A few years ago I had the privilege of collaborating with Brad Hudson on a training book entitled Run Faster from the 5K to the Marathon. ![]()
0 Comments
Leave a Reply. |