This store requires javascript to be enabled for some features to work correctly.

Free Shipping for orders over $100 /// Free Returns for all orders.

How To Increase Intense Running

How To Increase Intense Running

How to safely progress into track workouts.

It’s common knowledge that for a new runner, simply running easy is optimal.

That is, until they’ve built their “aerobic house” as Renato Canova would put it.

But then, what do they do once this house is constructed? 

 

It’s common knowledge that for a new runner, simply running easy is optimal.

That is, until they’ve built their “aerobic house” as Renato Canova would put it.

But then, what do they do once this house is constructed? 

 

The addition of intense running should be carefully considered and planned out.

If you’ve ever jumped into a track workout or race without the proper progression into such a run type, your calves no doubt told you this in the days afterwards with soreness.

Even for seasoned athletes, after a period of rest one must not jump right back in to speed workouts without a bit of a transitional period.

Here’s how to do this.

  1. After a period of rest or as a new runner, easy running at a conversational pace will dominate the weekly volume. When the time comes to start adding higher intensity efforts into the mix, start with a few 30 second strides or 10 second max hill sprints. Over the course of a couple weeks to a month, starting with 2 accelerations and progressing to 5-10 per run will get your body accustomed to this quick pace.
  2. Next, you can modify these strides or hill sprints into longer time segments. Instead of doing ten x :30 strides during a run, next do 6×1:00 and then next week do 4×2:00.
  3. Finally, these long strides can become true track workouts. At this point you can likely make a larger acceleration distance leap. 4×2:00 could become 4x800m at 5k goal pace on the track.

After a few weeks of gradually progressing the short strides to more frequent and longer repetitions, you have eased the body into preparation for track workouts!

You May also Like: The Details on StridesIs your “Speed Work” Working your Speed?

Subscribe to our newsletter & be entered into our monthly free shoe drawing!


Your Bag

Subtotal

$0.00

Taxes and shipping calculated at checkout