Three workouts that have been proven to lead to success. If you can, work up to 16-18 of these-the ideal duration for longer events. In fact, it’s better to start off at a slightly slower pace and kick it into a higher gear towards the end. The key to this workout is to stay even in your timing-meaning don’t blow out the first few and having nothing left for the end. The one-minute interval should be at 5k-10k pace. This is a simple workout that will test your speed and endurance: just run hard for one minute, then rest for one minute, and repeat. In the end, it’s a great, doable workout with lactic threshold and recovery benefits. You can ladder it down, repeat it or just do one set. Shoot for the same for your 5-minute set. Your 4-minute interval will be at goal race pace. Next up is 3 minutes at tempo pace and recover. Next up is a 2-minute interval (again at 5k to 10k pace) and recover. Unlike in the last workout where recovery matched the interval, in this workout you’ll do a 2-minute recovery after each repetition. Then do a 1-minute interval at 5k to 10k pace. It’s simple in nature yet oh-so-challenging. You can even turn it into a ladder if you’re daring enough. What makes it great is that it has speedwork mixed in with endurance.
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If you are training for a half or a full marathon, shoot for five to six sets. Getting in four sets of these is ideal for shorter distance races. And finally, you wrap up your set with a 90 second run at your goal race pace, if not a tad quicker. Next up is a 60-second push at 5k to 10k pace. Then proceed to run 30 seconds at 5k pace or quicker. Even better, you can use this workout for any form of race you are training for. It worked great then and still applies today. I came across this workout during marathon training in the 1990’s. These three workouts are challenging enough for any fitness level, and can be tweaked to fit your program and progress. Let’s focus on three that can certainly lead you to great fitness and race success, no matter what type of runner you are. There are great workouts that fall under both distinctions. So are you a speed demon? Are you an endurance-only athlete? Are you a combination of the two? No fear. Certain adaptations will help you no matter how you gain them, or what your event is-but your success will always depend on your mindset. But if you are a “glass half empty” athlete, then you might have a hard time finding success, regardless of the workout. If you are a believer in doing the right work and making incremental improvements, then yes, what I am going to discuss will lead to success.
Is that even possible?” Well, that depends. You’re probably thinking, “Guarantee success? C’mon. To learn more, see the privacy policy.I know, I know.
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Special thanks to the contributors of the open-source code that was used in this project: Elastic Search, WordNet, and note that Reverse Dictionary uses third party scripts (such as Google Analytics and advertisements) which use cookies.
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The definitions are sourced from the famous and open-source WordNet database, so a huge thanks to the many contributors for creating such an awesome free resource. In case you didn't notice, you can click on words in the search results and you'll be presented with the definition of that word (if available).
For those interested, I also developed Describing Words which helps you find adjectives and interesting descriptors for things (e.g. So this project, Reverse Dictionary, is meant to go hand-in-hand with Related Words to act as a word-finding and brainstorming toolset. That project is closer to a thesaurus in the sense that it returns synonyms for a word (or short phrase) query, but it also returns many broadly related words that aren't included in thesauri. I made this tool after working on Related Words which is a very similar tool, except it uses a bunch of algorithms and multiple databases to find similar words to a search query. So in a sense, this tool is a "search engine for words", or a sentence to word converter. It acts a lot like a thesaurus except that it allows you to search with a definition, rather than a single word. The engine has indexed several million definitions so far, and at this stage it's starting to give consistently good results (though it may return weird results sometimes). For example, if you type something like "longing for a time in the past", then the engine will return "nostalgia". It simply looks through tonnes of dictionary definitions and grabs the ones that most closely match your search query. The way Reverse Dictionary works is pretty simple.
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