Pacing is a crucial skill for middle-distance runners, as it can make the difference between finishing strong or fading during a race. These drills will help you develop a better sense of pacing, allowing you to maintain a consistent speed throughout your event. Below are three diverse examples of middle distance pacing drills to enhance your training.
Tempo runs are a fantastic way to build your aerobic capacity while improving your pacing skills. They help you find the rhythm and speed you can hold for a longer duration without burning out.
In this drill, choose a flat, measured course or a track. Start with a warm-up of 10-15 minutes of easy jogging to get your muscles ready. After your warm-up, run at your tempo pace, which should feel challenging but sustainable—typically around 75-85% of your maximum effort.
For middle distance, aim for 20-30 minutes at this pace. Focus on maintaining a steady rhythm and consistent breathing. After completing the tempo run, cool down with another 10-15 minutes of easy jogging.
Notes: You can adjust the distance or time based on your fitness level. Consider incorporating tempo runs once a week into your training regimen to see improvement in your pacing.
Negative split runs are designed to teach you how to finish strong by running the second half of your run faster than the first half. This is especially valuable for middle-distance races, where a strong finish can lead to better race times.
Start with a warm-up of 10-15 minutes of easy jogging. Choose a distance for your workout, such as 4-6 miles. During the first half, aim to run at a slower pace, about 60-70% of your maximum effort. For the second half, increase your speed to about 85-90% of your maximum effort.
For instance, if you’re running a 5-mile negative split, aim to complete the first 2.5 miles in 20 minutes and then run the last 2.5 miles in 17-18 minutes.
Notes: Track your splits using a watch or a running app. This will help you understand your pacing better over time. You can vary the distances to keep things interesting.
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