Key Workouts

We get to workout! It’s a great privilege and a lot of fun. Our key workouts focus on helping you improve the pace of your run through practice.

Cadence Drills

Cadence drills are a great way to improve your running efficiency and form. By increasing your turnover rate, you can improve your speed and make running feel easier. Cadence drills can help you find a more efficient motion, even if you don’t have a natural predisposition for speed. Do this drill once a week and you’ll gradually see your normal cadence increase over time.

Acceleration-Glider Drills

This drill is great for developing speed and endurance. By doing it regularly, you’ll develop the muscle conditioning to move smoothly from one speed to the next. The greatest benefit comes as you learn how to “glide” or coast off your momentum. The main object of the drill is to keep moving at a fairly fast pace without using much energy.

Hills/Hill Repeats

Running uphill can help improve your overall strength and fitness. It is a very efficient form of strength training for runners, since it uses all the muscles you activate when running on flat surfaces but with added resistance. Your legs may be a little sore at first as you get used to hill training, but they will adjust and start to gain tone and definition. Running hills will also help improve your cardiovascular fitness by increasing your heart rate and building up more stamina.

Long Run

Let’s not miss the weekend long runs. Even if you’re new to distance training, many of your training runs are going to take you into new mileage territory. When running a new distance, it should be considered a “long” run, regardless of the actual mileage. Long runs are at least 2 minutes per mile slower than your goal pace, to reduce wear and tear on your body. Reducing impact means you can recover quicker from training runs and keep progressing with your training. The body makes many physiological adaptations to meet the demands of distance running, and slowing down is recommended.