This session focuses on negative split intervals, where you progressively increase your speed with each repetition. It's designed to help runners develop better pacing strategies and improve their speed endurance.
Begin with a warm-up to prepare your muscles and prevent injury.
Start with an easy jog to gradually increase your heart rate.
Perform dynamic stretches: leg swings, high knees, and butt kicks.
Start each interval at a comfortable pace and increase speed with each repetition.
Run at a comfortable pace.
Slow jog or walk to recover.
Increase your speed slightly from Interval 1.
Slow jog or walk to recover.
Increase your speed slightly from Interval 2.
Slow jog or walk to recover.
Increase your speed again, pushing towards a challenging pace.
Slow jog or walk to recover.
Run at your maximum sustainable pace for the session.
Gradually reduce your heart rate and stretch to aid recovery.
Light jog or walk to cool down.
Perform static stretches focusing on major muscle groups.
This workout session targets improvements in pacing strategy and endurance by employing negative split intervals. Starting at a comfortable pace and progressively increasing speed challenges your body's aerobic capacity and enhances your ability to manage energy efficiently throughout a run. These intervals help develop both mental and physical resilience, ideal for races or long-distance running.
By working on negative splits, this training session also encourages you to finish strong. Runners will learn to be more in tune with their pacing, resulting in improved race times and stamina. Over time, this interval workout can contribute to enhanced VO2 max and lactic threshold capabilities, laying the foundation for advanced speed-focused training.
This session is suitable for intermediate to advanced runners who are looking to improve their pacing skills and endurance. Beginners can also partake by focusing on maintaining a consistent pace for each interval instead of increasing speed, or by adjusting the repetitions and durations to suit their fitness level.
To get the most out of this session, focus on form and breathing as you increase your speed. Maintain consistent pacing in the initial repetitions, and gradually build up towards maximal effort in the last few intervals. Proper rest intervals between sets are crucial—stay active with light jogging during the recoveries to keep muscles warm without overstraining. Consciously control your pace to prevent starting too fast, preserving energy for the faster end intervals.