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Here are five different running workouts for distance runners instead of doing a typical distance run.
1. [ Ссылка ] Long Run - This is especially important to those training for a half marathon or a marathon run. Build up to at least a 10-12 mile run for a half marathon training program, and a 18-22 mile long run for a marathon.
2. [ Ссылка ] Fartleks or "Speed Play" - This is where you pick up the pace during a typical distance run. Run faster than normal for a set period of time, go back to regular pace, and then pick it up again.
3. [ Ссылка ] Tempo Run. This is where you run a little slower than race pace for a sustained period of time. It's tough to do, but it increases your fitness level by leaps and bounds!
4. [ Ссылка ] Progressive Run. You get "progressively" faster each mile of the distance run. Start relatively slow, and build up to a fast pace by the end of the run.
5. [ Ссылка ] Intervals. Do a good warm up first. Run fast for a shorter distance, anything from a 400 meters to 1 mile, and then stop. Rest for a certain amount of time, and repeat the same short distance at a quicker pace.
There are several more running workouts out there, but these five are very effective in getting you into great shape if you do them consistently.
Happy Trails - Coach Tief
Special thanks to Mrs. Coach Tief for appearing in the video.
