Plus, tips on how to incorporate different kinds of running into your routine so all kinds of the sport can start to feel a little...
These tests are best for those who already have an endurance base that allows them to run for at least 10 minutes without stopping. If you’re not quite there yet, you can graduallyuntil you’ve reached that duration without walking. And remember, you can always modify these drill workouts—don’t hesitate to slow down or walk if you need to.
As you go through the tests, pay attention to the following elements. Once you’re finished, jot down your findings on each so that you can compare them.RPE is a numeric value on a scale of 0 to 10 that’s used to rate how hard you feel you’re working. It starts at zero and caps off at 10 . These tests will likely fall in the moderate-to-hard range—the easiest shouldn’t be much lower than a five—and it’s important to recognize there’s no “right” level of RPE to reach.
You likely love those short, quick bursts. To build on this, try incorporating some specific speed work into your schedule up to two times per week to help you maintain your speed for longer. Try this routine from Peralta:If you’re new to interval work, decrease your hard-pace run time to 10 seconds followed by a 30-second recovery jog. Gradually increase the length of your hard pace by 5 seconds each week. Alternatively, start with fewer intervals and work your way up to 12.
“The best way to work on altering that movement is to run uphill,” he says. “Going uphill mimics sprinting.” And that’s also helpful because hill work strengthens those powerful fast-twitch muscle fibers. To run uphill or sprint efficiently, hinge forward slightly at your hips, drive your knees a bit higher than you would otherwise, quicken your turnover when your foot touches down, and swing your arms with more force.Walk downhill to return to your start30-second run at 5% inclineThe next running drill should ideally be done on a track or a half-mile stretch of road.