80-90% Halves

Warm-Up

  • 400 m run
  • Dynamic mobility
    • high-knees down, butt kickers back
    • carioca
    • monster walks (20 left, 20 right)

Drills

  • Twice:
    • Charlie’s angel drill down
    • arms-behind run to come back
  • Cadence work
    • Start at 90/180 and rise by 1/2 every 30 seconds for 3 minutes

Workout

  • 5 mile run
    • Pace at 80% effort for the first half and 90% effort during the second half.
    • Regardless of pace, you must maintain the minimum running cadence of 90/180

Alternative / Scale-down:

If you’re a newer runner or don’t think you can keep good form for 5 miles, do the following instead:

  • 1.5 miles at 80% effort
    • Rest 10 minutes
  • 1.5 miles at 90% effort

This bears repeating:

Regardless of pace and effort, you must maintain the minimum running cadence of 90/180

 

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