Strides, tempo and intervals
What the harder sessions in your plan do, and how to run them well.
3 min read
Strides
About 20 seconds where you build up smoothly to fast, relaxed running, then walk or jog to recover. They make your stride quicker and smoother without tiring you.
Tempo
Comfortably hard: you could say a few words, not hold a conversation. It teaches your body to hold a strong pace for longer. Steady and even beats fast and fading.
Intervals
Short, fast repeats with rests in between, for example 6 × 400 m. They raise your top-end speed and fitness. Run the last repeat as fast as the first – not the first as fast as you can.
Hills
Short uphill repeats at a strong effort, walking or jogging down. Strength without the pounding of fast flat running.
Long run
Easy, just longer. It builds endurance and confidence for race day. Slow down rather than speed up.