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Three ways to keep your legs snappy, without feeling beat up
Building speed and strength as a runner while keeping your legs feeling fresh sounds like a challenge—but it can be as simple as incorporating a few drills or quick training sessions into your regular routine. Fast turnover and snappy, quick legs are something you can work on year-round, even when you’re focused on building a base or adding endurance.
To keep those legs moving briskly throughout the year without succumbing to overtraining, consider incorporating these three types of workouts into your routine.
1.- Tweener repeats
Renowned coach Greg McMillan explains that “tweeners” are repeats performed slower than your V02 max effort, but faster than your lactate threshold. The objective is to achieve the benefits of longer speedwork sessions without succumbing to fatigue.
McMillan suggests running these based on effort or heart rate rather than pace, starting at 85 to 87 per cent of your maximum heart rate and gradually progressing to 92 per cent. It’s OK to add recovery time if you start to breathe hard. If that sounds too complicated to calculate, try running these intervals at a pace that’s tough but not full-out, and adjust the repetitions and distance as needed so that you aren’t feeling intensely fatigued between or after intervals.
The workout
Warm up with 10 minutes of easy running.
Run 4-6 x 800m at a cruise interval pace with 200m recovery after between repeats.
Cool down with 10 minutes of easy running.
2.- Short hill sprints
Take your workout to new heights by incorporating super-quick hill sprints on a steep incline (8-12 per cent) or by adjusting your treadmill incline. These intense sprints provide a quick burst without leaving you breathless or struggling to maintain speed. Adjust the sprint duration if needed, ensuring you can run continuously without feeling overly winded.
The workout
Warm up with 20 minutes of easy running.
Run 10 x 10 seconds of uphill sprinting, followed by 2-3 minutes of easy running recovery.
Cool down with 10 minutes of easy running.
3.- Strides
Strides are perfect for everyone, from new runners to experienced athletes, and can easily be tacked on to your already-planned easy runs several times a week. They are a great way to run fast, but avoid building lactic acid or creating a lot of residual fatigue. If you feel out of breath during your strides, reduce repeats until you’ve gained strength.
The workout
5-10 x 15 seconds at a fast but controlled effort, with full recovery (45 to 90 seconds of very easy running).
Remember to follow a high-intensity day with easy running or recovery, and ensure proper hydration. By incorporating these diverse workouts into your routine, you can elevate your running game, maintaining agility, speed and stamina throughout the seasons.
(01/18/2024) Views: 516 ⚡AMPby Keeley Milne
