Runners

JULY 2018 RUNNERSWORLD.CO.UK 069TRAINING2. Short rest for half-marathoners‘I advise short-rest workouts when most of therunning in the workout is at threshold pace,’ saysOlympian and elite coach Magdalena Boulet.Running at threshold pace – about the pace youcan hold for a one-hour race – improves yourability to push harder for longer.``````THE WORKOUT Do four- to six-mile reps at thresholdpace with one-minute jogs between each: thebreak is short enough that your heart rate stayselevated, but it helps speed post-workout recovery.In the month before race day, do one or two no-break race-pace runs to build mental toughness.3. Short rest for marathonersComfortably hard training miles are importantif you want to run a fast marathon, but a steadythreshold workout plus a long run every week canwear you down. Instead, Boulet has runners dothree two-mile threshold reps with two-minutejogs between each as a midweek workout.``````THE WORKOUT Once a month, shift that week’s thresholdmiles into your long run to learn to move on tiredlegs. After a brief warm-up, do two two-milethreshold reps with a two-minute jog recoveryafter each, eight miles easy, another two-milethreshold rep, then a brief cool-down.1. Short rest for 5K/10K racersYou don’t reach your VO 2 max until you’re one totwo minutes into a 5K-pace repeat, so you mightspend only half of a four-minute rep at the targetintensity. Shorter reps with shorter rests can meanmore time near VO 2 max, says Magill.``````THE WORKOUT Try alternating one minute at 5K pacewith a 30-second jog 15-20 times. More advancedrunners can do 12-20 400m repeats at 5K pacewith 100m jogging recoveries. Magill says thepace you can hold for 16-20 400s done this waytwo to four weeks before a goal 5K is the paceyou’re ready to race.MAKE SHORTWORK OFRECOVERYLimiting your rest periodsmay help you reap morebenefits from some workouts``````FOLLOW ENOUGH TRAINING PLANS over theyears and you’ll notice that someworkouts appear far more oftenthan others. These classics – 1200mrepeats at 5K pace with 400mrecovery jogs, for example, ortempo runs of three or four miles –are structured to provide a certainstimulus to your body and mind. Inthe case of the reps, the goal is toboost your VO 2 max (how muchoxygen you can deliver to musclesduring fast running). Continuoustempo runs improve your physicaland mental ability to sustain a‘comfortably hard’ pace.Tweaking these sessions usuallyresults in a less efective workout.For example, you might thinkshorter rest between reps bettersimulates how you’ll feel in a 5K.That’s ‘a faulty premise, becausetoo little recovery means youwind up using the wrong energysystems and muscle-ibre types’,says running coach and mastersathlete Pete Magill. With inadequaterecovery between reps, the workoutwill do less to improve your race-readiness, and you will end upmore fatigued.There are, however, some short-rest workouts that are highlyefective. Some of these allow youto accumulate more work at thecorrect intensity. Others can providethe same stimulus as a harderworkout with less wear and tear.Which kind of short-rest workout isbest for you depends on whichdistance you’re targeting.WORDS: SCOTT DOUGLAS. ILLUSTRATIONS: JANNE IIVONEN