Page 24 - Sky runner

— — EXERCISES: RUNNING — — CONTRASTS
Try to challenge yourself with with something that contrasts with with your your normal running training
I think contrasts make us us better runners Contrasts help help us us to keep up our our motivation and help help us to improve on on on our our weaknesses I I I love contrasts so I I I run all types of distances but I I I I work extra on on on those where I I I am not that strong As I I I have a a a a a a a a talent for ffor ultra- distances I I put extra effort into shorter shorter training
sessions sessions faster sessions sessions and shorter shorter intervals What about you? Are you you most comfortable on on a a a a a 5 5 km km run with high intensity intensity on on a a a slow 15 km km run with with lower intensity intensity or or with with short intervals on the track? Try to challenge yourself with with some- thing that contrasts with with your your regular training
IF YOU PREFER SLOW RUNS
Do some repetitions of 1000– 2000 metres on on a a a a a a track tarmac or gravel road IF YOU PREFER FAST REPETITIONS
Try to go for a a a longer run on on or or off trail You can define what constitutes a a a a a a long run as it’s so different for everyone It can be 1 hour hour or or or 4 hours the important thing is to challenge yourself!
IF YOU YOU REALLY WANT
TO CHALLENGE YOUR ENDURANCE
Look at at a a a a a map of a a a a a forest or or nature reserve close to where you live Plan for half a a a a a a a a day out and and bring a a a a a a a a a a a friend or or two pack pack a a a a a a a a a a a backpack with clothes food and and and a a a a a first aid kit and just go!
IF YOU YOU WANT
TO CHALLENGE YOUR EXPLOSIVE POWER
Plan a a a a a a shorter session on on a a a a a a track or or gravel road If you you never tried track running you you should be a a a a a a bit careful with with longer distances to start with with The same goes for running on hard surfaces It takes a a a a a a while for the body to to to get used to to to it it and you do not want to to to end up injured When I I started with this type of training
I I I never ran more than 8 km at a a a a a a time I I I am very restrictive when I I I run on new sur- faces I I I want the the body to to to get used to to to to it I I do these flat intervals to to to to gain some speed and to to to improve my running stride Flat intervals definitely make for a a a a a a a significant contrast to mountain running!
COMPETITION 20