Longer runs can sometimes be tough.
So today we're gonna be taking on a long run cut down workout to help you make sure you don't
slow down towards the end of longer runs or races.
Just inside six minutes, so perfect
into the wind, you've got this! To start with
we've got a two mile warm up at 70-80% of your threshold pace, more on that in a minute,
but now let's get stuck in.
So this workout is one long continuous run, so no stopping, no recoveries.
And each pace within the workout is defined relative to your threshold pace.
Starting off with a two mile run, that's between 70 and 80%
of that threshold pace.
Now threshold pace is the point at which you tip over from aerobic into anaerobic and you start
accumulating lactate in the body quicker than you can clear it out if you can't measure it
in the lab, I have had the luxury of having it measured in the lab previously and have a pretty good
gauge of what my threshold pace is
now, then think about something slightly faster than your half
marathon pace, but not as fast as 10K.
Maybe even something that you could sustain for Up to around 50 minutes,
choose that as your pace and then define the session relative to that.
For our work out of the month series, we've been speaking to some of the best coaches in the world from on the training peaks
platform and this week's workout comes from Kara Goucher, who's competed at distances from
five K, right up to the marathon at World Championships and olympic level including a world
medal at the 10,000 m now, her favorite workout, she calls the
long run cut down.
One continuous run.
The main part of it is a four mile hard effort in the middle, right around your threshold pace.
But the key here, the cut down element is you get faster every mile.
So it's really important to get that first mile right to give yourself somewhere to go.
So we're gonna be starting out just slower or maybe right around my threshold pace and then by the
end of that four miles I'll be going quicker than my threshold pace.
That's a two mile warmup done now, it's time for that four mile, progressive cut down effort.
Okay, three two one, let's go.
This first mile is really tough.
Straight into the wind.
Just trying to make sure I leave enough in the tank in this first mile.
Give myself somewhere to go.
I tried to pick as flat a route as possible, but just sweeping into a gentle downhill now, which is
helping me out on his first mile,
just the end of the first mile.
Okay, first mile done just inside six minutes, so perfect.
Okay, glad I got the first mile right, because that means if I just nudge my pace up
10 seconds or so
A mile is just enough.
So much different out of the wind.
I'm not looking forward to turning into it again from mile number three.
Into the wind.
Nearly got two miles done.
The whole point of this workout is to help avoid fatigue in the later
stages of a run or a race because it's teaching your body to push harder towards the end of the run.
Ultimately, in a race, you're going to have to dig deeper and push harder just to maintain the pace that you're already going,
that you're setting yourself and this sets you up brilliantly for that.
Okay, two miles done.
Just managed to increase the pace slightly in that second mile,
We're into mile number three now, all right, really
struggling to push the pace on and keep this progressive and doing that cut
down because of the wind.
Mile and a half to go. I can really feel the fatigue.
Little rise before we get to three miles
and then last mile, come on.
So you can use this workout for five K or 10-K
training or half marathon and marathon, ultimately it teaches you to push yourself and to build the pace and
efforts steadily throughout and to keep focus, which is really key.
Now, miles two and three of this workout are really tough.
You've been getting faster, but the end isn't quite in sight to think about your mentality.
How do you want to be feeling?
What do you want to be thinking and rehearse it in this instance for the race that's coming up.
Oh, trying to relax.
Trying to relax.
Ok into the last night we're still on, we're still on, we've been progressing.
The cut down is still on.
Push. Just trying to lift that tiny bit 10 seconds a mile doesn't sound like much, but it feels like a lot
Self talk, you've got this, dig, dig.
ah, come on, dig deep.
Let's go half a mile, maybe a bit more.
Half a mile in my head.
My average lap pace says I'm on, it's gonna maintain that into the wind.
Oh, I'm not looking at the watch now. 200m.
I should probably carry straight on into the warm down, but I just need a second to catch my breath.
The wind has nearly destroyed me, but I hit the splits just about,
oh, that was tough.
Okay, on the cool down warm down, that's four
miles hard effort done and speeding up throughout, felt both
mentally and physically, really demanding.
But it probably shows how you, I've got and maybe you've got to slowing down throughout a
workout or giving yourself a bit of a breather.
So I know that this is going to pay off on race day.
Let's find out what Kara has to say.
So this workout is great.
You know, you start at a little bit slower than threshold pace and then it builds throughout the four miles.
You want to be able to say, hey, I'm in control, I know what I'm doing, I can handle
this and I have enough control that I know I'm gonna be able to pick up a few more seconds each mile
that I get faster.
If you go out too hard, you won't be able to have that negative split.
And so you really want to make sure you're managing your body.
There are so many great benefits from this workout.
Not only does it make your threshold pace faster when you do workouts like this, it helps you
gain that fitness, but it also helps you really connect with your body.
It helps you really realize when am I pushing too hard?
What does it feel like when I'm running that threshold, pace, what does it feel like when I know I can push the
envelope a little bit further.
So this is an important workout for all distance runners.
So that was a long run
cut down workout. You thinking about giving it a try?
Let us know how you get on in the comments we'd love to hear from you.
And if you'd like to find out more awesome advice from some of the best coaches, check out some training plans and
individual workouts, then head to training peaks to find out more.
All the information that you need is in the description and now I'm off for a lie down.