Cadence set –
400s as 100 easy 100 fast 100 easy 100 fast
Recovery 1-minute between each 400.
Concentrate on faster turnover to help increase cadence.
All fast efforts on the straights think relaxed sprints rather than flat out
Increasing pace -
2k (5 laps) sets as:
600 @ 5k pace
400 at 3k pace
2-minute recovery between sets.
Great way to learn about pacing and control
400 Relays – 400 metre repeats in pairs.
Try to remain consistent, the tendency is to go off far to hard and paying the price later in the session
Up & down pyramid
in minutes alternating hard and easy
1-1, 2-2, 3-3 1-minute recovery then 3-3, 2-2, 1-1 1-minute recovery then 1-1, 2-2, 3-3
all hard efforts at VO2 Max.
Teaches body to cope with Lactate accumulation. Set completed on whistle
Foxes & Hounds
90 seconds in one direction 1-minute recovery then 90 seconds in the other direction 1-minute recovery.
A great way to see if you are improving against yourself or other runners
Yasso’s – 800 metre repeats with 1 to 2-minute recoveries depending on fitness.
Each 800m should simulate the marathon pace you are expecting to run.
- For the set think 8-9/10 effort (Not marathon pace!)
i.e. 4-hour marathon = 4 minute 800
Tempo run – 3 x 10-minute blocks @ Tempo pace Recovery 3 minutes. Measure each block and try to run the same distance for each one. Pacing awareness and training the body to run comfortably hard for sustained periods. Set completed on whistle
Race simulation – 600 metres as 100 fast 400 tempo 100 fast, recovery 1 minute. Typically simulates a race where you go off fast then ease into race pace and working towards a fast finish
Reverse Pyramid – in minutes 5,4,3,2,1,1,2,3,4
Recovery 1 minute between each interval.
Changing gears, fastest efforts are in the middle of workout forcing you to keep pace on latter part of pyramid.
Set completed on whistle
VO2 Max – Complete as many 400s in 40 minutes with a 30 second to 90 second recovery depending on fitness. Key is to run each 400 at the same VO2 pace to teach pacing
Threshold Set – 1K repeats with 1 to 2-minute recoveries depending on fitness. Each 1K ran at Threshold pace and each one at same pace
Mixed set – 2 miles @ tempo pace Recovery 90 seconds followed by 4 x 300 @ VO2 Max Recovery 90 seconds. 2-3 sets.
Simulates how it feels to race by running hard for a sustained period before picking up the pace for the tail-end of the race
Saltin Fartlek – 3 minutes hard 1 minute easy. A variation on fartlek adding sustained efforts at VO2 max effort with a short recovery stressing both aerobic and anaerobic systems
Time for a classic. You can tailor this for your marathon training, all the way down to your 5k training
Mile repeats are a nice break from doing your long, slow distance workouts in preparation for a marathon or half marathon.
They help you work on your race rhythm and turnover. They will help build your stamina and the muscle and energy systems you need for sustained speed.