A session focusing on pacing and speed, ideal for those looking to improve finishing power and control the middle-ground of their runs.
Prepare your body for the workout ahead with a proper warm-up.
Start with a light jog to gradually elevate your heart rate and loosen your muscles.
Perform dynamic stretches focusing on the lower body, such as leg swings, calf raises, and butt kicks.
The main part of the workout, focusing on maintaining and then increasing speed.
Run at 65-70% of your maximum effort, maintaining a consistent pace. This is your controlled phase.
Increase your speed to 85-90% of your maximum effort, pushing through to the end. Elevate your effort significantly compared to the first half.
Bring your heart rate down and relax your muscles after the intense workout.
Gradually lower your heart rate with a gentle jog or leisurely walk.
Focus on the hamstrings, quadriceps, calves, and hip flexors. Hold each stretch for 15-30 seconds.
This workout is a comprehensive session that combines the benefits of a progression run with the intensity of a sprint finish. The first half of the workout focuses on maintaining a consistent pace, allowing the body to adapt to a steady output, which is critical for building aerobic endurance. The second half shifts gears to a faster pace, testing your speed endurance and mental grit, helping improve your ability to finish strong in races or intense runs.
Incorporating a negative split strategy trains your body to use energy efficiently and build confidence in your pacing strategies. This workout is also great for improving your VO2 max and building resilience, as it pushes you to deliver a high level of performance when fatigued.
This session is suitable for intermediate to advanced runners who are comfortable with maintaining consistent paces and are looking to improve their speed. Beginners could also participate by adjusting the intensity, starting at a comfortable pace and picking up the speed slightly after halfway without resulting in fatigue or injury. This workout should be avoided by anyone who hasn't built a foundational level of fitness, as sprinting at the end may lead to strain if unprepared.
To maximize the benefits of this workout, ensure you are properly warmed up before starting the main set, as this will prepare your muscles for the initial steady pace and subsequent sprint. Pay close attention to your pacing in the first half to ensure you have enough energy to increase speed in the second half. Use wearable technology or a fitness app to monitor your pace and ensure you're sticking to your desired plan.
Focus on maintaining good form throughout both halves of the workout. Controlled breathing and efficient stride mechanics will help conserve energy, allowing for a powerful finish. Hydrate properly before and after the session, and ensure you have eaten appropriately to have the necessary energy.