Running News Daily
Running News Daily is edited by Bob Anderson in Los Altos California USA and team in Thika Kenya, La Piedad Mexico, Bend Oregon, Chandler Arizona and Monforte da Beira Portugal. Send your news items to bob@mybestruns.com Advertising opportunities available. Train the Kenyan Way at KATA Kenya. (Kenyan Athletics Training Academy) in Thika Kenya. KATA Portugal at Anderson Manor Retreat in central portugal. Learn more about Bob Anderson, MBR publisher and KATA director/owner, take a look at A Long Run the movie covering Bob's 50 race challenge.
Index to Daily Posts · Sign Up For Updates · Run The World Feed
Try tweener repeats for base season training
Making the transition from off-season to base training can sometimes be awkward. You know you need to start doing some speed work again, but your body isn’t quite ready to jump into hard interval sessions and long tempo runs. This is where tweener repeats come in. This moderate-intensity workout will re-introduce speedwork to your legs without wiping you out and ease the transition between the off-season and your next training block.
Tweener repeats
Also known as cruise intervals, tweener repeats are run at a pace between your lactate threshold and your VO2 max (hence the name). The intervals are short and the pace is controlled so you can get a good workout in without creating a tonne of fatigue. The rest should also be long enough for you to recover between intervals, and the total length of the workout (minus warm-up and cool-down) shouldn’t be more than three to six kilometers.
When performing this workout, it’s important to remember the goal: to re-introduce harder running and prepare your body for harder workouts later on in your training block. It’s very important not to run these too hard and turn the session into a VO2 max workout because you should be saving that kind of intensity for later on. If you go overboard now, you risk burning yourself out by the time you reach the peak of your training season.
With that in mind, if you’re going to do these intervals on a track, you may want to consider not timing them, especially if you find it hard to hold back in that setting. Instead, focus on running a quick but very controlled pace. By the end of the workout, you should feel like you worked hard but you still have some left in the tank.
Example workouts
If you’re doing your workout on the track, some examples could include:
6-8 x 800m with 2-3 minutes rest
6-8 x 600m with 2-3 minutes rest
8 x 500m with 2 minutes rest
8-10 x 400m with 2 minutes rest
*Note that you can lengthen the rest for any of the above workouts if you are not recovered by the end of the rest period.
If you don’t have access to a track, you can do tweener repeats on the road as well:
6-8 x 3 minutes with 2-3 minutes rest
8-10 x 2 minutes with 2 minutes rest
10-12 x 1 minute with 1 minute rest
(02/11/2022) Views: 1,058 ⚡AMPby Brittany Hambleton
