As you near your final races of the season you want to be sure to train the energy systems and efforts you expect to put out on race day. The following run session is a great one with just this purpose. It is best to perform this session on terrain similar to your upcoming race (hills, trails, pavement, concrete, sand, etc.).
Also attempt this session “off the bike” following a moderately long bike ride that has left you with some fatigue in the legs as you begin the run, further mimicking the race day experience.
Begin with some one minute fast paced efforts to find your rhythm and get your cadence up to speed. These are best done on flat terrain to assist in the high turnover. Then after a short recovery break, jump into the extended race pace tempo repeats with short recoveries. These should be done on hills if your race has hills (both uphill and downhill). Finish the workout with some easy jogging and a walk to jump start the recovery process. Off the bike…
WARM UP: 6x[1:00 fast, 1:00 easy]
MAIN SET: 3-4x[8:00 race pace, 2:00 easy jog]
WARM-DOWN: 5-10:00 easy run
Written by Cody Waite, professional endurance athlete, endurance sport coach and founder of Endurance Performance Coaching