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Archive for July 5th, 2009

Let’s say you’ve run 5 of 10 miles already.  Things are pretty good, and you are feeling good about your pace and HR.  And then it gets boring.  If you want to intoduce variety, try this:

For each minute or two of running (up to you what interval to use), introduce 10 seconds of acceleration.  Pick a pace that is 30 seconds faster than your current pace–accelerate to it and stay there for the 10 second duration.  After that, you go back to the pace you were on before.  Do it at least 10 times over 2 miles.

Micro-accelerations (short sprints) give you that spring in your step during the later stage of the race.  It is especially helpful when you get passed by a young whipper-snapper and you just aren’t ready to concede.

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