Sognsvann, 24. august 2011
via youtube.com
#ytchallenge
You can do some drills that are easy to understand. If you march in place, you’ll notice that you’re lifting from the core. We have to lift our leg off the ground. It’s very stable and the ball of your foot touches, the heel settles and you lift again. That’s how you want to run. How do we go forward? March in place and then fall forward like a tree being cut at a lower level. Take short quick steps, lifting from the core. Now you’re just balancing instead of braking and pushing. Every track drill—high knees, butt kicks, skipping—is intended to have you land underneath your mass and quicken your cadence. Run like you’re running on hot coals. Lift quickly off the ground and touch quickly. Less impact, quicker speed. We’re trying to go back to one-legged balance as opposed to braking and pushing.
14 DAYS FOR 5-K
Long run-> 6 to 9 miles
Tempo run-> 3 to 4 miles at 30 seconds slower than race pace
Long intervals-> 3 to 4 x 5 minutes at 10-K pace with equal rest
Short intervals-> 6 to 8 x 400 meters at race pace, with 400 meters recovery jog21 DAYS FOR HALF-MARATHON
Three long runs-> 10 to 15 miles
Short tempo run-> 3 to 4 miles at race pace or faster
Long tempo run-> 6 to 9 miles at 30 seconds slower than race pace
Tempo intervals-> 3 x 2 miles at 10-K race pace
