Get Faster By Inserting Speedwork Into YOUR Long Run

The majority of my athletes do their long run in the weekend and this is the perfect time to do it as most people have more time available. But are you sick of doing the same long boring steady run?

This workout is really great for 5 and 10km runners as well as sprint and Olympic distance triathletes. Half marathon runners with performance goals will also benefit from including this workout in their programme. More importantly it builds on from 1:30hr Progressive Run B that I wrote about last week.  I typically get my athletes to do that workout twice before advancing them to this one. If you haven’t done it yet, go back and check it out.

How to Get More From Your Long Run

Now don’t get me wrong.  The “boring” Long Steady Distance  (LSD) run plays a very important part in developing your base fitness.   I do not recommend doing this session until you have successfully built up to running for an hour and a half at a steady aerobic Level II pace.

1:30hr Progressive Run C

  • 20min Level II;
  • 45min Level III;
  • 15min Level IV;
  • 10min CD Level I-II;
  • 10min Stretching

Start off with 20 minutes of Level II running not only as a Warm Up but to develop and further enhance your aerobic fitness.

Next increase the pace to Level III for 45 minutes to increase the intensity, and simulate marathon race pace, before increasing to Threshold Pace Level IV for 15 minutes. This higher intensity pace will develop your ability to tolerate lactic acid that can build up when running fast and lift the pace you can sustain, especially whilst fatigued.

Finish off with a ten minute Cool Down (CD) at Level II and then spend a further ten minutes stretching.

This session will take one and a half hours to complete, hence why you need to be able to run for an hour and a half comfortably prior to trying to do this workout.

If you would like further advice feel free to contact me.

I am the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.

I specialise in assisting first timers and recreational athletes to achieve their sporting goals. I can be contacted at coachray@coachray.nz and 021 348 729. Make sure you sign up to my informative newsletter.

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To improve your running for events up to 10km grab one of my Training Peaks programmes that guarantee results, here. Use discount code CR25 to get a 25% discount.

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