Long Intervals with Cadence

Break out the metronome, you’re going to need it!

Warm-up

Twice:

  • 400 m
  • 10 walking lunges
  • 25 m butt-kickers
  • 25 m power-skips / high-knees
  • Carioca

Drills:

1 minute each, back-to-back, at each cadence:

  • 92 / 184
  • 95 / 190
  • 98 / 196
  • 101 / 202

Workout

5 x 800 m, equal rest-work ratio with at least the first minute of each run at a set cadence, raising it by 1-2 bpm per leg every interval.

For example:

  • 800 m at 94/188
  • 800 m at 96/192
  • 800 m at 98/196
  • 800 m at 100 / 200
  • 800 m at 101 / 202

 

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