Stride Gently! whether walking or running. Shorter strides are more efficient and reduce aches and pains.
Steady pace is 7:21/km to 7:33/km.
Humans are actually the best long-distance runners on the planet - With the ability to beat horses, in marathon distance races.
Faster pace
By mixing up your training runs and doing weekly:
- interval,
- fartlek,
- tempo
- or hill training
you help to overload the body and make it far more adept at tolerating running at a faster pace.
Strides
Strides are short, fast interval runs between 50 and 200 meters. They should be run at a “comfortable sprint” pace, which means that you're basically running as fast as you can without losing your proper running form. Doing strides can help improve your speed, flexibility, coordination, and running efficiency.
Recover in between each interval and make sure you're not out of breath when you start your next interval. If you find yourself losing your form towards the end of the interval, try slowing down, taking a longer rest, or running a shorter distance.
Strides at least once a week, preferably after an easy or medium intensity run. For example, you might want to run 8 x 100m following a 30-minute easy run. Some runners also like to do a few strides (such as 5 x 50m) as part of their warm-up before a race or speed workout. Just make sure you don't do strides after a hard speed workout because you'll most likely be fatigued.
Fartrek
Fartleks are runs in which you alternate between fast segments and slow jogs, are a fun way to get started with speed training because they're not structured and your work-rest intervals can be based on how you feel.
Once you complete a fast segment, slow your pace to below your normal running pace, until you have fully recovered and your breathing has returned to normal. Then return to running at your normal pace, and incorporate more slightly fast intervals later in the run.
Adaptation
