Enhance your fatigue resistance with this 300m exercise

One of many hallmarks of nice distance runners is their fatigue resistance, even when operating at excessive speeds. This enables them to run farther and quicker. Rising fatigue resistance is a key element of operating coaching, and is vital even for leisure runners. This 300m exercise is an effective way to show your physique to change into extra comfy whereas operating at increased speeds and studying to regulate your tempo on the go.

There are two most important targets for this exercise. The primary, as talked about, is to extend your fatigue resistance (i.e., to get you extra comfy when operating quick, so you possibly can keep that velocity for longer period). To do that, you will need to attempt to keep as relaxed as you possibly can, even whenever you’re operating close to your high velocity. This implies enjoyable your shoulders and face, controlling your respiratory and attempting to remain as clean as potential. 

The second is to enhance your cadence. As an alternative of operating these intervals at one constant velocity, your aim is to get quicker each 100 metres till you’re operating close to your max for the ultimate third of the interval. By altering your tempo each 100 metres, you enhance your skill to get your ft down quicker and put together your physique to deal with your race tempo.

The pacing on this exercise is basically vital. The primary 100 metres will really feel sluggish, and it ought to. Resist the temptation to exit too laborious, so you allow room to speed up by the interval. Your accelerations ought to seem like this:

First 100m – 50 per cent effort (roughly mile tempo)

Second 100m – 75 per cent effort (roughly 800m tempo)

Third 100m – 100 per cent effort 

This exercise is designed for the observe, however if you happen to don’t have one, we suggest marking off each 100m on a flat, straight path, so you possibly can simply see the place to crank up the tempo. 

The exercise

Warmup: 15-20 minutes of simple jogging, adopted by 3-4 20-second strides

Exercise: 5-10 x 300m, accelerating each 100m; 100m stroll or simple jog between every interval

Cooldown: 10-Quarter-hour simple jog