My training this morning took in one of my (fast becoming) favourites in the cruise intervals. Cruise intervals are 1000m repeats at around 10-15secs slower than your 10km pace. Thus if your 10km race pace is 4min/km, then your cruise interval pace is 4.10-4.15min/km. Repeat again after a rest or jog of 90 seconds. This workout should be done once a week or once every two weeks.
The purpose of the cruise interval is to help you to build strength and stamina to go it alone in the marathon and there is also evidence that this kind of workout done in the taper portion of the marathon will help to produce a better kick for the runner.
As with all things these are not to be overdone – get up to 6 per workout and also stick to your paces as you will find if you don’t that you will be too tired to complete any of your other training during the week.
Don’t lose the cruise. Stride for stride on a life changing ride. – Sean Muller
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