“I wish I just had one more gear” is a phrase you’ll hear muttered by many a runner after a race, particularly if he or she happened to be passed in the final few hundred yards before the finish line. So how can you work on your ability to finish fast when you’re tired? One workout I like to employ every few weeks for anyone focusing on distances ranging from 1500m up to the 10K is a little session I call the 3-2-1 Sandwich. Here are the key details:
What: 2 x 800m @ 10K pace w/90″ walk-jog recovery after each rep. After the second 800, go right into running 300 meters (or 60 seconds if you’d prefer to do it by time) at your 3K pace. Think: FAST! Following the 300m interval, jog 200 meters for recovery, and then go right into running 200 meters (or 40 seconds if you’d prefer to do it by time) at your 1-mile pace. Think: FASTER! After the 200m interval, jog 100m and finish with 100m (or 20 seconds if you’d prefer to do it by time) at about 90 percent of max effort, focusing on a quick turnover, while lifting your knees, driving your arms and maintaining strong form. Think: FASTEST!
If you’re new to speed workouts or have a race coming up in the next 3-5 days, finish with another 2 x 800m @ 10K pace w/90″ walk-jog recovery after each rep and call it a day. If you’re an experienced athlete and/or are not racing for a couple weeks, however, take 4 minutes recovery after finishing the fast 100m and repeat the entire 300m/200m/100m sequence 1-2 more times. After your second or third set of 300m/200m/100m, finish off the workout w/2 x 800m @ 10K pace w/90″ walk-jog recovery between reps.
Warmup/Cooldown: Warm up before the workout with 15-30 minutes of easy running followed by a set of drills and 4-6 x 20-second strides (i.e., accelerate for 5 seconds, spend the next 10 seconds at near-top speed, and then gradually decelerate to a jog over the final 5 seconds. Catch your breath for 40-60 seconds and then repeat 3-5 more times). Cool down after the workout with 5-15 minutes of easy running.
Why: To practice turning your legs over when they’re tired and improve your ability to finish fast.
Where: This workout is best done on the track, but it can also be done on the roads or on a treadmill.
When: Every few weeks during the meat of a training cycle when you’re still building strength but don’t want to get too far away from speed. It also works as a good sharpening workout 3-5 days before a key race.
