One of many hallmarks of nice distance runners is their fatigue resistance, even when operating at excessive speeds. This enables them to run farther and sooner. Growing fatigue resistance is a key element of operating coaching, and is essential even for leisure runners. This 300m exercise is a good way to show your physique to turn into extra comfy whereas operating at larger speeds and studying to regulate your tempo on the go.

There are two most important objectives for this exercise. The primary, as talked about, is to extend your fatigue resistance (i.e., to get you extra comfy when operating quick, so you possibly can keep that velocity for longer length). To do that, you could attempt to keep as relaxed as you possibly can, even whenever you’re operating close to your prime velocity. This implies stress-free your shoulders and face, controlling your respiration and attempting to remain as clean as doable. 

The second is to enhance your cadence. As an alternative of operating these intervals at one constant velocity, your aim is to get sooner each 100 metres till you’re operating close to your max for the ultimate third of the interval. By altering your tempo each 100 metres, you enhance your capability to get your toes down sooner and put together your physique to deal with your race tempo.

The pacing on this exercise is actually essential. The primary 100 metres will really feel gradual, and it ought to. Resist the temptation to exit too exhausting, so you allow room to speed up by means of the interval. Your accelerations ought to appear like this:

First 100m – 50 per cent effort (roughly mile tempo)

Second 100m – 75 per cent effort (roughly 800m tempo)

Third 100m – 100 per cent effort 

This exercise is designed for the observe, however should you don’t have one, we suggest marking off each 100m on a flat, straight path, so you possibly can simply see the place to crank up the tempo. 

The exercise

Warmup: 15-20 minutes of simple jogging, adopted by 3-4 20-second strides

Exercise: 5-10 x 300m, accelerating each 100m; 100m stroll or simple jog between every interval

Cooldown: 10-Quarter-hour simple jog