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1. Strides: I do these 2-3x per week after easy runs. Usually I do 6x20sec hills, 4x30sec hills, or 5x20sec flat. These are at 90-95% effort, but I ease into them and keep the effort smooth.
2. Easy Mileage: I have slowly increased my mileage from 30-40 miles per week to 50-60 miles per week. I did this SO carefully, and was never pushing to hit a mileage if I felt pain anywhere. I went from running 4x/week to 5x/week and increased the length of most runs by 1-2 miles.
3. Speed Workouts: I used to emphasize threshold training a lot, but shifting the focus to speed has helped me be more comfortable and efficient at all paces. I went from doing speed once every 2 weeks, and mainly during track season, to having speed workouts almost every week, year round. To decrease injury risk, some of these speed sessions are done uphill.
4. Post-Run Strength: I do 30 reps each of step ups and reverse lunges after 2-3 runs per week. This is to reinforce glute activation and improve strength & muscular endurance.
Almost all of these changes are due to the amazing coaching of @mountainroche !! Having him as my coach has been a complete game changer, and I could not be more grateful!
#runningeconomy #runningtips #strides #speedwork
@allie_ostrander
