One of many hallmarks of nice distance runners is their fatigue resistance, even when operating at excessive speeds. This enables them to run farther and sooner. Rising fatigue resistance is a key part of operating coaching, and is necessary even for leisure runners. This 300m exercise is an effective way to show your physique to develop into extra comfy whereas operating at increased speeds and studying to regulate your tempo on the go.
There are two important targets for this exercise. The primary, as talked about, is to extend your (i.e., to get you extra comfy when operating quick, so you may keep that pace for longer period). To do that, you will need to attempt to keep as relaxed as you may, even if you’re operating close to your prime pace. This implies enjoyable your shoulders and face, controlling your respiration and making an attempt to remain as easy as attainable.
The second is to enhance your . As an alternative of operating these intervals at one constant pace, your objective is to get sooner each 100 metres till you’re operating close to your max for the ultimate third of the interval. By altering your tempo each 100 metres, you enhance your capability to get your ft down sooner and put together your physique to deal with your race tempo.
The on this exercise is actually necessary. The primary 100 metres will really feel sluggish, and it ought to. Resist the temptation to exit too exhausting, so you allow room to speed up by means of the interval. Your accelerations ought to seem like this:
First 100m – 50 per cent effort (roughly mile tempo)
Second 100m – 75 per cent effort (roughly )
Third 100m – 100 per cent effort
This exercise is designed for the monitor, however for those who don’t have one, we suggest marking off each 100m on a flat, straight path, so you may simply see the place to crank up the tempo.
The exercise
Warmup: 15-20 minutes of straightforward jogging, adopted by 3-4 20-second strides
Exercise: 5-10 x 300m, accelerating each 100m; 100m stroll or straightforward jog between every interval
Cooldown: 10-Quarter-hour straightforward jog