To do twenty 400-metre repeats – yes, 20! – you’ll need tenacity and proper pacing.
Researchers combed through four decades of studies to determine the most effective type of interval training. The sweet spot for aerobic fitness, they found, was repeats lasting 3-5 minutes each. So it was a surprise when the team leader, physiologist and training guru Michael Joyner, recently promoted a very different workout.
Joyner suggested building up to doing 20x400m, with a 200m jog after each repeat. Depending on pace, each repeat might take 1-2 minutes – shorter than ‘optimal’ length. But the benefits are “as much spiritual or philosophical as they are physiological”. The stops and starts demand a hyperfocused state of mind and cultivate a meditative rhythm, the physical challenge leaves you with a sense of mastery. And it’s short enough that you can run pretty fast, but you can recover and do it again and again.
Here’s how to harness the power of repetition in your own training.
01 BUILD GRADUALLY
Denne historien er fra May 2017-utgaven av Runner's World.
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Denne historien er fra May 2017-utgaven av Runner's World.
Start din 7-dagers gratis prøveperiode på Magzter GOLD for å få tilgang til tusenvis av utvalgte premiumhistorier og 9000+ magasiner og aviser.
Allerede abonnent? Logg på
LONGOVERDUE PRAISE FOR THE RUNNING SINGLET
In the last decade, the running singlet once reserved for amateur competitors and professional athletes - has gone mainstream, not only on race day but also on everyday runs.
RISE OF THE 'ILLEGAL RUNNING SHOES
Banned shoes emerged at a basketball court long before they found their way onto a marathon course.
CRACKING THE SLEEP CODE
Are you an early bird or a night owl? Perhaps you've assigned yourself another animal after completing an internet quiz. Research is shedding light on the link between well-being and circadian predisposition, but there's no need to rewire yourself. Learn to lean into your biology with our guide.
THE SECRET TO SPEED IS IN YOUP BLOOD
Some of the world's best runners credit this unorthodox Norwegian training method for their success. Is it right for you?
THE MIND OF MASSYN
IN 2024, LOUIS MASSYN WILL ATTEMPT HIS 49TH COMRADES MARATHON AND HE'S LEARNT PLENTY OF LESSONS ALONG THE WAY. HERE'S THE STORY OF HIS AMAZING JOURNEY.
TAKING CHARGE
OUTSPOKEN AND AMBITIOUS, NEW COMRADES RACE MANAGER (AND FORMER WINNER) ANN ASHWORTH IS LOOKING TO TAKE THE RACE INTO THE FUTURE.
A HALF CENTURY OF COMRADES
THIS YEAR, BARRY HOLLAND WILL BE AIMING TO FINISH HIS 50TH CONSECUTIVE COMRADES MARATHON. THIS IS WHAT HAS INSPIRED HIM.
MY RUNNING LIFE
ORDINARY RUNNERS doing EXTRAORDINARY THINGS
Ageing In The Age Of Strava
RECENTLY MY BUDDY Sean sent a text message that said, “Been running a lot of 5:30–6:00 kays early. It feels pretty nice at that pace.”
How To Start A Run When You Don't Feel Like It
I'VE ALWAYS FELT validation when reading a story about writers and their love of procrastination.
