In this video, you will discover a series of ideas to help you push yourself further during your running training.
This video is the first in our chapter on taking your running training further in our Running program. Take a look at the others in the chapter for more hints and tips!
Learn to increase your speed and endurance to take your running to the next level by watching this short video.
In this video, you'll learn how to structure your training sessions in order to gain in speed and endurance.
Once you fall into a running routine, it's sometimes difficult to know how to organise your sessions in order to make progress.
Here are several ideas for pushing yourself further and changing up your training.
You'll need to know your MAS to do these sessions.
To find out how to calculate your MAS, you can watch our video called 'Finding out and making use of your MAS'
We're going to look at three examples of training sessions to increase your cardiovascular and muscular capacity; interval training, threshold training and gradient training
Firstly, interval training
Run for thirty seconds at 100 per cent of your MAS, then for thirty seconds at a light jog
Repeat this exercise 10 times
Walk for three minutes to get your breath back, then do another 10 sets
This exercise will increase your running speed
Secondly; threshold training
For threshold training, you'll need to run at 80 per cent of your MAS. This will allow you to step out of your beginner's comfort zone, and to push your limits
Run for ten minutes at this threshold
Then bring it down to a light jog for three minutes
Repeat this exercise twice
This will get your body used to running faster for longer
Thirdly, gradient training
Find a slope of medium gradient
Run up the slope for thirty seconds, then lightly jog down again
Repeat this exercise five times whilst gradually increasing the time of your ascent
Gradient training allows you to strengthen your muscles and become more powerful
Bring the session to an end with a warm down
To find out more, you can watch our video 'The stages of warming down'
Interval training, threshold training and gradient training allow you to gain endurance and speed. Over to you!