HOW TO MANAGE RUN INTENSITY?

If easy running was the sponge, intense running is the icing on the cake...

Sounds counterintuitive and boring, but if you string together lots of easier running over a long time you will get very very fit in fact you will get maybe 95% of the way there, but to really light the fire you need intensity, less than you may think but you need it. The risk vs reward of intense running should be thought about before bury yourself on the track. Like everything its a process, there are levels, and there are ways to minimise the risk of injury. 

Prime the body

Prepare the body before you add the speed. Some simple glute activation, and light mobility and strides pre workout can work well, especially if you are doing a workout at the end of day spent sitting. To start with use the grass or a treadmill for your intense workout to reduce impact. 

Not all speed work is the same

Intense workouts vary hugely in terms of risk. Your intro to speed could look like a few strides post run, moderate hills, building to a fartlek, then onto some threshold on the track for example. Intensity is relative to volume so if you are running 3 x per week an intense run every 4-5th run can be enough. Whilst the Norwegian's maybe doing double threshold days they may also be doing 160km running with over 15 years in the sport. Earn the right to do the workout - step by step.

Plan, but be flexible 

If you are coaching yourself, put in the intense workouts into your plan first. This way you ensure enough recovery and easy work in btw them. Avoid back to back days of intense running and ideally leave 3-4 days between workouts. 

Walk away wanting more 

The idea of intense workouts is not to leave you on hands and fours gasping for you last breathe. You should finish your workouts with the ability to do at least 1-2 more reps. 1 intense workout will not cut it, sessions need to be progressive over weeks and months. Leave wanting more!

How much intensity you need will depend on your age, gender, background, biomechanics, goals, time in the sport etc. 

Remember - everyone is an experiment of 1 and on here - people just show their best 1% 

Save your best for the race

Col