Tune In {a running workout}
How many of you that run, have a difficult time with pacing?
Running a perfectly even paced run isn’t always a necessary goal, but learning to tune in to your body and know when you’re speeding up and when you’re slowing down is an important skill to have.
To some people this comes really natural while others struggle constantly to know if they are running at the right pace (obviously this means sans Garmin). I think I had forgotten how hard trying to keep a steady pace was until, Rick and I started running together occasionally. He has a really hard time telling when our pace has changed.
When it comes to pacing, I’m pretty good at maintaining certain speeds and noticing when I’ve slowed down or sped up.
- Your stride: Notice if it changes at all throughout the run.
- Your arm swing and what your shoulders are doing.
- Your breathing: Take note of when/if it changes.
The Workout:
- Warm-up for one mile
- Run 1.5* miles at 10k pace (For this workout, 10k pace = a pace where you could say a five word sentence but are too winded to say much more)
- Run 1.5* miles at 5k pace (for this workout, 5k pace – a pace where you don’t want to talk to anyone and if anyone tries to carry on a conversation with you it makes you mad. Focus is the name of the game. You should not be able to utter a five word sentence without pausing in between words to gasp in air)
- Cool-down = 1 mile
*if you run in Central Park you could easily do this workout on the reservoir, the bridle path or make it a little bit longer by running the lower loop at the south end of the park.
The Goal:
- Increase your speed for race distances from the 5k-marathon.
- Learn how to tune into your body and not into a watch.
- Learn to start to notice all those little things in your body that indicate you’ve slowed down or sped up.
Im always always always looking for running tips….especially on how to improve time, thanks for sharing!! You look fabulous!
Thanks for stopping by!