The pursuit of a better running experience, improved fitness or faster times – regardless of what the training goal is, pace resilience is relevant to all objectives. But how can you effectively train your ability to run faster and longer at a fast pace? In this post, we’ll show you some of the best training methods to increase your tempo resistance.
Here’s the scenario: You’ve been preparing specifically for a race for weeks. The training sessions have been completed and the race tactics are set. Up to the halfway point of the race, everything goes according to plan, but suddenly it seems impossible to keep up the pace you have set… If this happens to you regularly, you have two options: reduce your initial pace in the future or work more on your pace resistance.
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What is pace resilience?
The term refers to the ability to run at an increased pace over a given distance or duration. It is about combining endurance and speed to run efficiently at higher intensities. Pace training aims to strengthen the muscles, cardiovascular system and energy supply so that you are able to run faster without tiring prematurely. This is especially important for racing situations where a steady, increased pace must be maintained – for example, a marathon or half marathon.
How can you train for pace resilience ?
1. Interval training: the queen of tempo-resistance exercises
Interval training is therefore an effective method of increasing tempo resistance because it repeatedly combines intensive running phases with recovery phases. This form of training challenges the cardiovascular system and muscles, leading to adaptations that improve oxygen uptake and energy provision. Short intense intervals simulate racing situations and promote the ability to maintain high speeds. At the same time, recovery periods provide the opportunity for regeneration and reduce the risk of injury. The regular integration of interval training primarily promotes the rapid adaptation of the musculature to high speeds and the increase of anaerobic capacity.
2. Tempo runs: constant pace for long-lasting tempo resistance
Tempo runs force the body to run close to the anaerobic threshold, where lactate accumulation begins, for an extended period of time. This training improves the body’s ability to process lactate more efficiently, leading to greater exercise tolerance. Training close to the threshold also strengthens aerobic capacity and running economy, allowing for better adaptation to different speeds. Threshold training also promotes mental toughness and confidence, as running close to threshold is practiced regularly before a competition.
3. Hill intervals: mastering challenges and getting stronger
Hill running challenges muscle strength and aerobic capacity more. The body has to fight against gravity, which increases muscular strength, while the effort of running uphill increases cardiovascular workload and improves oxygen uptake. This leads to an increased anaerobic threshold and a better ability to maintain high speeds over longer distances. Hill running can also improve running economy and help strengthen leg muscles and increase mental endurance.
Conclusion
Pace resilience is essential for improved performance. Interval training, with its intense periods of exertion and recovery, optimises the muscles for fast sprints and promotes anaerobic performance. Hill runs focus on the challenges of gravity, strengthen muscles and cardiovascular system alike and improve the ability to run on different distances. Tempo runs, on the other hand, increase exercise tolerance, promote the processing of lactate and strengthen endurance. Skillful integration of these forms of training enables runners to perfect their tempo strength and achieve their running goals. Of course, the easiest way to do this is with a training plan from running.COACH 😉