Workouts – 4CycleRunner https://4cyclerunner.com Mon, 04 Nov 2024 22:40:01 +0000 en-US hourly 1 https://wordpress.org/?v=6.9.4 https://4cyclerunner.com/wp-content/uploads/2024/11/cropped-Logo-Square-32x32.png Workouts – 4CycleRunner https://4cyclerunner.com 32 32 Add These 4 Workouts to Keep Your Base Training Fun https://4cyclerunner.com/add-these-4-workouts-to-keep-your-base-training-fun/ https://4cyclerunner.com/add-these-4-workouts-to-keep-your-base-training-fun/#respond Tue, 08 Mar 2022 16:25:06 +0000 https://www.4cyclerunner.com/?p=519 Base training prepares runners for the more challenging, race-specific workouts that come later. But many people forgo this period of running largely because it’s boring. It doesn’t have to be just all easy boring running. Below are 4 things you can add to your base training to keep them fun.

base training info graph with the same copy as above

Surges

Periods of very fast running in the middle of a run with a period of easy running for recovery.

a red stick man running

Fartlek‘s

Faster running for periods of time. Typically there is no pace or distance goal. You run what feels good for the day.

a red stop watch

Hill sprints/strides

Done at the end of runs. Find a hill or flat section and sprint up it for 6-10 seconds and then recover completely between reps. Also, a great way to work on form.

hill sprints with a red outline of a running path in the distance

Long run variations

You can add in surges, fartleks, or any other variability to break up a long run. Instead of running long for 90 mins try warming up for 20 mins and then 3 x 1 mile moderate with 1 mile easy. Your long run will be over before you know it and you’ve touched on speed without adding too much fatigue.

long variations with a circle image in the sape of a cell

What did you prioritize in your base training? Leave a comment below!

a multi colored in varying shades of red pyramid
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