If you're already able to keep 60 or even 90-minute runs at a steady pace, add an extra quality point to your running pace by training speed.
Conduct trainings career continuous with an average duration of 60 minutes allows us to develop a good aerobic endurance base, but there comes a time when we feel "stuck" in our race pace.
If you find yourself in that situation, we propose you three types of training to include in your training routines to improve your race pace.
You can search short slopes of a few 60-80 meters to perform them maximum possible speed on the climb, recovering during the descent and until you sit down with a almost complete recovery to redo maximum effort.
You can also make Longer slopes, around 300 meters, with less slope than the previous ones, where the rise will be made to a constant rhythm and superior to that of our shootings, but without reaching the maximum intensity, and we will recover on the descent at a smooth pace.
Introduce changes of rhythm for a set time or distance until completing other 15 or 20 race minutes.
For example, to start you can do 2 minutes at a slightly higher pace than you usually run alternating with 3 minutes at a slightly lower pace than usual. When you have more experience you can do more demanding workouts such as: 2 'strong + 3' soft + 3 'strong + 3' soft + 4 'strong + 3' soft + 5 'strong + 3' soft.
In this case we will perform short series (100 to 400m) on flat and smooth ground, with a maximum intensity and enough rest to Repeat the effort at the same intensity (between 2 and 6 minutes depending on the distance).
Another way to do this series is with a high intensity, without reaching a maximum, in which case we will reduce the rest time but also we will try to keep the rhythm in all the series.
Before starting these workouts you should do a good warm-up to avoid injuries, and add some 5 or 10 minutes of smooth filming at the end to help the body to eliminate toxins generated in training and, therefore, to recovery. Also, you should leave at least 48 hours between workouts of this type so that your body assimilates the training and recovers completely before a new effort.
Laura García Cervantes