If you’re new to running, it’s easy to get caught up in the excitement and go, go, go every day. “That strength is what’s going to power you through that tougher last third of the race.” How to Avoid Injury While Training for a 10K An incline provides natural resistance compared to flat ground, and that “helps you build strength and power in your legs,” she says. When it comes to other runs throughout the week, Green recommends hitting the hills if you can. That might look like 400-meter (one lap around a track) or 800-meter (two laps around a track) repeats, with 60 seconds of rest, maybe even building up to 1200-meter reps (three laps) working at a 7 or almost 8 effort level on a scale of 1 to 10. “Longer speed workouts can help you build your capacity to run fast for longer periods of time, which will translate into better endurance during your easier runs,” she explains.
Speed training, on the other hand, trains your fast twitch (type II) muscle fibers, which are responsible for explosive power. These longer, slower runs help train your cardio, respiratory, and muscular systems to work more efficiently, and build up the slow twitch (type I) muscle fibers, which you use during endurance activity. For example, if you’re aiming to run a 9:39/mile pace, you’ll perform your long runs about 30 to 60 seconds per mile slower than your goal. This is the most common mistake new runners make, so we’re hammering it home here. Let us repeat: Long runs should not be done at goal race pace. “The most important training day for any athlete tackling a new distance is their long run-and to make sure that it is not at goal race pace long runs should be easy and conversational,” says Simmons. Why You Should Add Sexy Pace Runs to Your Routine.
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