Want to Race Faster? Mind Your Rest Intervals.

Don't ignore the rests, which set the rhythm, purpose and effect of workouts. [View this email in your browser]( sponsored by Timing is Everything During early cross-country season meets I often tell runners I coach to think of the race as: "5 x 1000 meters with zero recovery intervals." The point is primarily to take some of the pressure off and help them see these tune-up races as workouts—but it is also to emphasize that a distance race is a continuum of effort. As they set their pace on the first of five 1000m repeats, they needed to consider that not only do they have four more, but they also have to complete them with zero recovery between repeats. It isn't just speed that matters, but stamina: the ability to sustain speed for the full distance. It's important to remember that preparing for a continuous race is the goal when doing workouts as well. Five times 1000m with zero recovery is far different than 5 x 1000m with 5 minute recoveries, or with 90 second recoveries. Often the hardest part of an interval workout is toeing the line for another repeat when you're not recovered from the one before—but that is one of the key purposes of intervals. The rest periods allow us to run at a faster speed—but because we keep the rests short, we start each repeat increasingly fatigued, which is when the bulk of the training effect happens. There's a place for really fast repeats with full recoveries—to build pure speed—but as you plan a season of training leading to a race, remember that eventually you'll be running the distance without any recovery—so some workouts need to be more about sustaining effort than blasting the fast interval. And the way to do this is with short, strict recoveries that send you back out having barely caught your breath. In our [lead article]( this week, Jeff Gaudette talks about some ways to play with the essential recovery part of interval training, from 5K to marathon-training workouts. And, in a surprising [article on recovery runs]( Matt Fitzgerald reveals how they aren't really about recovery, but act in somewhat the same way as an interval workout, giving you the chance to run with residual fatigue—and gain multiple training benefits. Training is a rich symphony of intensity and durations. To make music, you also need rests of different lengths, perfectly timed to the rhythm of the workouts, training phases and program theme. Ignore them and you just have a barrage of noise. —Jonathan Beverly, Editor [The Recovery Interval, A Vital Part Of Speed Training]( The rest you take between repeats is as significant as the fast portions of an interval workout. Modifying the length and speed of your recoveries provides infinite training options. Jeff Gaudette [What’s The Real Benefit Of Recovery Runs?]( Recovery runs actually don't help you recover—but they're still worth doing for their training benefits. Matt Fitzgerald [New Jersey's Historic Marathon]( October 19–20, 2019 Established in 1958, the [Atlantic City Marathon]( is the third oldest continuing marathon in the United States. The marathon course is noted for being fast and flat, including eight miles of oceanfront Boardwalk running! #runac [When and Why to Pull out of a Race]( Coach Ben Rosario and elite runner Scott Fauble of the HOKA Northern Arizona Elite take us inside the decision to withdraw from an important race, with lessons for us all. Ben Rosario and Scott Fauble [Speed Workouts You Can Do Anywhere]( Four challenging—and fun—speed workouts that don't require a track. Amanda Loudin INJURY PREVENTION [10 Exercises to Treat IT Band Syndrome]( Improve your hip and glute strength to rid yourself of this annoying injury. Jason Fitzgerald [Update Your Newsletter Preferences]( [The Well]( [The Latest]( [Training]( [Shoes & Gear]( [The Rundown]( [Facebook]( [Instagram]( [Twitter]( [Website]( [Contact Us]( [Advertise]( [Privacy Policy]( Copyright © 2019 Pocket Outdoor Media, All rights reserved. You are receiving this email because you opted in on one or more of these Pocket Outdoor Media brand websites: PocketOutdoorMedia.com, PodiumRunner.com, Triathlete.com, VeloNews.com, VeloPress.com, VeloSwap.com, WomensRunning.com or because of your business relationship with one or more of our brands. Our mailing address is: Pocket Outdoor Media 4745 Walnut St. Unit ABoulder, CO 80301-2587 [Add us to your address book]( Want to change how you receive these emails? [UPDATE YOUR PREFERENCES.]( This email was sent to {EMAIL} [why did I get this?]( [unsubscribe from this list]( [update subscription preferences]( Pocket Outdoor Media · 4745 Walnut St. · Unit A · Boulder, CO 80301-2587 · USA