Looking for a session to increase my turn over for a 5k, as of right now anything under a 80 second 400 pace feels fast. I have done 200s, but I am looking for something that is a little longer. I was thinking 5-6 xs 400 at 73 to 75 second pace with a 1:00 minute recovery, then 2 to 4 fast 200s.
Yes but not as good as downhill strides to work on turnover.
Yes but .... wrote:
Yes but not as good as downhill strides to work on turnover.
I live on an area with only a few hills and nothing over, maybe 150 meters or so.
5k workout said: but I am looking for something that is a little longer
that isn't going to improve your turnover.
to improve turnover you want short, sharp, fast work with long recoveries, with either:
1. high acceleration - jog very slowly with very, very, short strides, high on your toes, then smoothly accelerate by gradually increasing cadence then lengthening the stride. sprint out for no more than 80 metres, then slow down again, jog slowly for half a lap, return to the very short striding jog and repeat.
2. slightly down hill - as Yes but ... suggested, running down a slight down slope is good for increasing cadence. just don't go too far or too fast. turn around and walk back up the hill, then repeat.
3. modest acceleration - run a medium length repeat, like say 300m, then change gear sharply and accelerate hard over the final 100m.
cheers.
5k workout wrote:
Yes but .... wrote:
Yes but not as good as downhill strides to work on turnover.
I live on an area with only a few hills and nothing over, maybe 150 meters or so.
150 meters is plenty.
cotton shirt wrote:
5k workout said: but I am looking for something that is a little longer
that isn't going to improve your turnover.
to improve turnover you want short, sharp, fast work with long recoveries, with either:
1. high acceleration - jog very slowly with very, very, short strides, high on your toes, then smoothly accelerate by gradually increasing cadence then lengthening the stride. sprint out for no more than 80 metres, then slow down again, jog slowly for half a lap, return to the very short striding jog and repeat.
2. slightly down hill - as Yes but ... suggested, running down a slight down slope is good for increasing cadence. just don't go too far or too fast. turn around and walk back up the hill, then repeat.
3. modest acceleration - run a medium length repeat, like say 300m, then change gear sharply and accelerate hard over the final 100m.
cheers.
So will the 400s at mile pace help? Or should I do 10 to 12 xs 1 minute?
Try lifting a mail box. They weight 55lbs.