A training session combining a tempo run to build endurance and lactate threshold with fast strides to develop speed and improve running form.
Prepare your body for the upcoming workout with light jogging and dynamic stretches.
Begin with a gentle jog to gradually elevate heart rate.
Perform exercises like leg swings, high knees, and butt kicks.
A sustained run at a comfortably hard pace to improve endurance and lactate threshold.
Run at a pace that feels hard but manageable. Ideally, this should be 10-30 seconds per mile slower than your 5K pace.
Short, fast running bursts to focus on speed and form.
Perform 6-8 strides of 20-30 seconds each. Run fast but controlled, focusing on form and turnover. Rest for 1-minute between strides.
Ease down after the workout to promote recovery.
Gradually decrease your pace to a slow jog or walk.
Hold stretches for major muscle groups like quadriceps, hamstrings, and calves.
This Tempo Strides session is designed to enhance both your endurance and speed capabilities. By focusing on a tempo run, you will work on increasing your lactate threshold, which is crucial for maintaining faster paces over longer distances. The tempo run will help improve your body's efficiency in managing lactic acid, thereby boosting endurance and overall performance. Adding strides at the end of your session provides an opportunity to work on your running form, turnover, and speed. These short bursts of controlled speed help train your muscles to move efficiently and prepare you for higher intensity running in competitions.
This session is perfect for intermediate to advanced runners looking to push their endurance limits and sharpen their speed at the same time. Beginners can participate by adjusting the tempo pace to suit their current fitness level, ensuring it's comfortably hard yet sustainable. It might be ideal for those training for events ranging from 5Ks to marathons, where both speed and endurance are critical components of performance. Those with joint issues or who are recovering from an injury should be cautious with the strides component, as it involves higher intensity work.
To maximize the benefits of this session, ensure your tempo run pace is steady and sustainable, aimed at maintaining hard, yet not exhaustive effort throughout the duration. Focus on a pace that is around 10-30 seconds per mile slower than your current 5K pace. During the strides, emphasize running form; keep your body relaxed yet powerful, and focus on quick leg turnover. Allow yourself enough recovery between strides to ensure high-quality repeats. Hydration and fueling appropriately around the session will also aid in optimal performance.