Time trials are one of the most important, and one of the most misunderstood, components of your final preparations towards peak race day. They are not workouts to determine how fast you can run a given distance: their purpose is to combine and coordinate the speed and stamina you have attained in previous phases of…
Tag Archives: Coordination
Strides (relaxed sprinting/stride-outs)
Strides are generally 10-25 second (50-150m for most runners) controlled sprints. Where aerobic runs focus on the cardiovascular system and anaerobic runs the metabolic system, strides improve neuromuscular coordination (the brain’s ability to fire motor units in muscles quickly and efficiently). Strides can be employed with benefits throughout all phases of your training programme. The…
Windsprints (sharpeners)
Windsprints are shorter anaerobic interval sessions introduced when it is still necessary to do some anaerobic training but advisable to drop the volume and increase the intensity. They are used for sharpening and becoming accustomed to changes in pace in racing. “If you run 20×400 metres, you will be at it a long time and…
Race (non-peak/tune-up)
Test races are over and under-distance races that help you to gauge your form, practice race tactics and gather information about your weaknesses and strengths ahead of your peak race. Long test races should be high-end aerobic running, bordering into anaerobic, not all-out efforts. Test races are sometimes referred to as “tune-up races” because that…
Cut-downs
Cut-downs are sprint sessions where the sprint pace increases for each repeat as the athlete works on improving their speed and form. Instruction: Warm-up by jogging easily for minimum of 15 minutes Run fast 3 times over approximately 100m, increasing the speed each time Take 2-3 minutes easy recovery jog to regain your breath and…
