Getting faster on your run takes work and commitment. It’s attainable but there’s no easy way to gain speed! But — with the right training and purposeful effort — you can achieve your PR goals.

I’ve designed several workouts for swim, bike and run that incorporate “Swing Pace” efforts to help athletes learn pacing and prepare them for the rigors of the race.

Swing Pace is a clever way to monitor your workload that includes varying levels of intensity around your threshold pace.  This gives you a baseline of where you are and a roadmap to where you want to go.

In Swing Pace workouts you don’t use random segments of high intensity, but precisely defined pacing strategy.

If you haven’t had an LT Test, I’d recommend getting one to help you identify your training zones. Knowledge is power! If it’s not convenient to get an LT test now then — for this workout — base your LT on your best 10km running pace.

This is a tough run session! It incorporates a Swing Pace that varies between threshold and sub-threshold speeds that will ultimately help you get faster and hold your pace throughout a race.

Try this workout leading up to your races as well as throughout your season. During race season beginners and intermediate athletes should perform this workout once per week. Advanced athletes can implement a Swing Pace workout twice per week.

Warm Up:

12 minutes. Every 4th minute include 30 steps walking backwards to fire the gluteals.

1st Set:

Continuously run:

100 meter build plus 100 meter cruise.

200 meter build plus 100 cruise.

300 meter build plus 400 meter cruise.

Come back down the ladder starting with the 300.

The goal is to run each distance as a build up hitting threshold pace over the final 75 meters.

Main Set:

Swing Pace: Vary between sub threshold to threshold pace.

The Swing Pace differential per kilometer at sub threshold is approximately 10 seconds to 20 seconds slower than threshold pace.

The pace differential per mile at sub threshold is approximately 10 to 30 seconds slower than threshold pace.

For example if the threshold pace is an 8-minute mile, then the sub threshold range is between 8:10 to 8:30 pace.

This Main Set includes a 50/50 split between sub threshold and threshold pace efforts.

However, if you are beginner or just starting your season, I’d recommend changing this workout to include 20 percent of the workout at threshold pace and 80 percent at sub threshold pace.

As you progress through the season, you can progress to include 80 percent of the workout at threshold pace and 20 percent at sub threshold pace.

2nd Set:

600 meters sub threshold rest interval (RI) 20 seconds

400 meters aerobic RI 10 seconds

200 sub threshold RI 30 seconds

800 threshold RI 30 seconds.

Repeat 3 – 6 times depending upon ability level.

Cool Down 8-12 minutes

Total Time: 60 to 70 minutes

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