Hi ,
It looks like you're using an ad blocker. I understand. No-one likes ads.

But our site costs money to operate, and I need to eat.

Please consider enabling ads for our website, or making a voluntary donation. If you donate, I can turn off the ads for you for a period of time. Average donations are about £3.50 per month, so a tenner would give you three months ad free.

Here's a link to our donation info.

Thanks,
Ian Williams aka Fetch

Welcome To Fetcheveryone

Our awesome training log doesn't hide its best features behind a paywall. Search thousands of events, get advice, play games, measure routes, and more! Join our friendly community of runners, cyclists, and swimmers.
Click here to get started
Already a Fetchie? Sign in here

Theselbyexpress M50

About
Race Times
All Races
Mileage
Training

  • Races
    197

  • Miles
    4891

  • Miles
    171

  • WAVA
    78.34%

  • 5k
    18:53

  • 5M
    30:09

  • 10k
    38:11

  • 10M
    1:07:28

  • Half
    1:24:48

  • 20M
    2:26:55

  • Mara
    3:03:40

  • 50k
    5:00:00

  • 100k
    16:00:00

I am fundraising for The Harvey hext appeal

40 minute super workouts - No2

Workout No 2 - The Crescendo

This workout has the ultimate stamp of approval - its a staple of the kenyan endurance runner. The Kenyan version lasts up to an hour but you can do it very well in 40 minutes.

Spend the first 15 minutes of your 40 easing into the run and getting yourself nicely warmed up.

Then you start the crescendo. The first time you do this run its probably helpful to think in 5 minute steps for the effort you want to run. And I say 'effort' rather than pace because as you know if you are tired or fresh the pace will vary from day to day for the same effort. This is how I would distribute the effort to start with:
1st 5mins = 30secs mile slower than marathon pace
2nd 5 mins = 15secs/mile slower than marathon pace
3rd 5 mins = marathon pace
4th 5mins = half marathon pace (approx 15sec/mile faster than MP)

Spend the last 5 minutes of your run at an easy pace to cool down before finishing. This level of effort should leave you feeling invigorated rather than wiped out and provides a really nice aerobic stimulus - the effort builds towards your threshold (pace you can sustain for one hour).

Crucially it also has a couple of other benefits. Psychologically it prepares you for running faster as a run goes on which is what you would ideally do in a race. How can you expect to pick the pace up in a race if you haven't practiced it regularly in training ? And secondly the increasing pace challenges the muscles to work in a different way as the run evolves - you get a different stimulus than if you just run a constant pace.

The progression for this type of run would be to increase the starting speed so that you are running the 20mins from marathon pace to a little slower than 10k race pace for the last couple of minutes. And run it as a continuous crescendo rather than 5 minute blocks. Remember you are looking to learn to feel the pace here.

And a final word. The day you turn this workout into a time trial i.e trying to beat your time from last week or your 'course record' is the day you are on the road to ruin. Indeed I like to use a different route so that I avoid any temptation to compare !

About Me

To run good for age Marathon for London 2014 ...done it yipee! Next goal to complete the Transvulcania yipee done ! Next goal 100miles sub 24hrs.

Current Status

Must lose 1 stone and run a sub 3hr Marathon thats 2014 goals

Member of the Month

Is this person training well, or maybe making a great contribution to Fetch? Nominate them for our monthly award, and one lucky winner gets £70 of goodies from our lovely sponsor!

Visit our nominations page
sponsored by
Use FETCH20 for a 20% discount!

Buddies

Close