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all my runners will know these 10 elements
- Fartleks [speed play] – a short burst of speed in the middle of a run. We normally go for 100m or 200m. Run at a fast pace so you can’t say more than 1 or 2 words at a time.
- Tempo runs are run at a pace just below our lactic threshold. The aim is to teach your body to use lactic acid or get a lot further into a run before getting “heavy legs” through lactic buildup.
- Guru Summit and Valley are special workouts you’ll learn about if you join untapped runners.
- Long runs train your body to go further. The pace should be slow – most of the time you should be able to hold a conversation. We usually base these on time rather than distance.
- Base building is very important and often overlooked. Whether you’re starting out or training for a new distance, building a base will help your body prepare for summits, intervals, hill repeats etc.
- Repeats are short quick efforts – on a track or up and down hills, for example – that train your body to run faster.
- Walk breaks are an important part of intervals that allow you to go faster when you run, or help you to build a base when you need to go further.
- Hills are the “runners gym” and great for building strength. Downhill running is hard on the body so we take time to do it safely.
- Sprints are very rare in in the untapped runners program.
- Niggles and injuries mean your body is telling you something – listen! You have most likely pushed too far, or too fast.