Economy-based workouts (hills, fartlek)?

Training Advice/Discussion General

1 month ago 06/02/2024 4:55pm EDT

Trying to increase turnover in general and improve mechanics at faster (VO2-ish) paces in particular. I know NAU did - maybe they still do? - large quantities of 300s. Mike Smith also mentioned in a Letsrun interview about coaching Rupp a 24x400 workout. I would kind of prefer to stay off the track as I am in the early stages of reintroducing intensity while building back after winter surgery; I do not want to strain chasing splits, thus defeating the purpose of the session. Do you guys like any hill workouts or fartleks that can help accomplish this same goal? Thanks!

1 month ago 06/02/2024 5:05pm EDT

re: rickety cricket

Running economy isnt what you think it is. It has nothing to do with biomechanics.

okay sweet what are good fartleks or hill workouts for mechanical efficiency

Dr Science has a masters degree ...... in Science! wrote:
Running economy isnt what you think it is. It has nothing to do with biomechanics.

See, usually if you act like a smartass to correct someone, you at least have to answer the question after.

To the OP, 20 x 200 at mile effort on the track is a good turnover workout, but you can just do this as hill repeats instead, with jog back down recovery. Nothing new or crazy, but I think Ingebrigtsen does something similar.

Can't go wrong with the classic one minute pickups either - one minute on at perceived 5k effort, one minute off, repeat 12-16 times. Flat or hilly terrain doesn't matter, but I do like to include rolling hills if it's during cross country season to practice variations in rhythm, teaching your body how to recover with changes of elevation.

1 month ago 06/02/2024 6:17pm EDT

re: 1500m-enthusiast

1500m-enthusiast wrote:
Dr Science has a masters degree ...... in Science! wrote:
Running economy isnt what you think it is. It has nothing to do with biomechanics.
See, usually if you act like a smartass to correct someone, you at least have to answer the question after.
To the OP, 20 x 200 at mile effort on the track is a good turnover workout, but you can just do this as hill repeats instead, with jog back down recovery. Nothing new or crazy, but I think Ingebrigtsen does something similar.
Can't go wrong with the classic one minute pickups either - one minute on at perceived 5k effort, one minute off, repeat 12-16 times. Flat or hilly terrain doesn't matter, but I do like to include rolling hills if it's during cross country season to practice variations in rhythm, teaching your body how to recover with changes of elevation.

This is a great answer. QFE

Reply Replying to

Username

Password

Leave the password field blank to post anonymously.

Post Preview

By posting you acknowledge that you have read and abide by our Terms and Conditions.

Remember me on this device.

Economy-based workouts (hills, fartlek)?

Of General Interest

This thread has already been deleted.

You have been subscribed.