Perform one of the following running drills:
1) 4 x 1km time trials
Run 1km 4 times. Each time you run, time yourself. You have 5 minutes to complete each km. After the 5 minutes you start the next km. The time between the end of your km and the 5 min mark dictates your rest time. The faster you run, the more rest you get.
Ex: If I run my first km in 3 minutes, I get 2 minutes rest before starting my second km. If my next km takes 3.5 minutes, I get 1.5 minutes rest before starting my next km.
2) Tempo run
Run 3 minutes at moderate/fast pace. You should be able to say a few words, but not hold a conversation. After 3 minutes slow down to a light jog for 1 minute. Repeat 5 times.
EXTRA: If 3 min gets too easy, increase the the amount of time you run at mdoerate/fast pace without reducing the jog/recovery time.
3) 3km run
Run 3km as fast as possible. Time yourself and record the time to compare to previous runs. Do this workout once a month as a test of your progress.
Last Modified on 31/01/2013 04:10