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What to Expect: The ASICS Pace Academy™ Challenge Workouts Explained

Learning to run faster just got a whole lot easier. We’ve teamed up with ASICS to bring you the ASICS Pace Academy™ Challenge, which is a series of interval workouts designed to introduce you to new workouts focused around building speed. Head on over to the Challenges tab in our app to join in.

Upon joining, each workout will be tailored to your running ability, with audio coaching to guide you through. Once you’ve completed all the training runs, you’ll finish with the Final 5K to see if you’ve improved your pace.

So what do you think, are you ready to run? Here’s a sneak peek of the workouts you can expect. Be sure to check out the workout details in the app for specific instructions around recovery and pacing.

 Workout #1: Surges

The quicker your stride, the faster you run! Your first Pace Academy workout is designed to improve foot turnover. You’ll run a series of intervals, focusing on taking quick, strong steps (which our cadence feature can help you track).

The Workout

  • Warm up with 5 minutes of running at an easy effort.
  • Run 30 seconds fast.
  • Run 2 minutes slow.
  • Repeat 7 more times.
  • Cool down with 5 minutes of running at an easy effort.

Workout #2: Short Fartlek

Fartlek is the Swedish term for “speed play,” and that’s exactly what you will be doing in this workout. By playing around with how long your speed intervals last, you will get a hard workout while having fun!

The Workout

  • Warm up with 5 minutes of easy running.
  • Run 5 minutes at a steady pace.
  • Run 1 minute fast.
  • Run 1 minute slow.
  • Run 1 minute fast.
  • Run 1 minute slow.
  • Run 2 minutes fast.
  • Run 2 minutes slow.
  • Run 1 minute fast.
  • Run 1 minute slow.
  • Run 1 minute fast.
  • Run 1 minute slow.
  • Run 2 minutes fast.
  • Cool down with 6 minutes of easy running.

Workout #3: Progression

This run teaches you how to finish fast, which is important for running a faster 5K! The first third of this run will be at your slow pace, the middle third at your moderate pace (45-90 seconds per mile faster than your slow pace), and the final third at your fast pace (~2 minutes per mile faster than your slow pace). You will be huffing and puffing by the end of this workout, so walk for 5 minutes afterward to cool down.

The Workout

  • Begin running for 10 minutes at a slow, comfortable pace.
  • Increase the pace and run at a moderate pace for 10 minutes.
  • Increase the pace again and run at a fast pace for 10 minutes.
  • Cool down with 5 minutes of walking.

Workout #4: 400M Repeats

400M repeats are a popular workout for a good reason—these hard repeats will make you feel more comfortable running fast. The goal pace you have in mind for the 5K may seem intimidating at first, so breaking it up and running fast for just ¼ mile at a time makes it easier mentally and trains your body how to run faster.

The Workout

  • Run .5 miles at an easy pace to warm up.
  • Run .25 miles fast.
  • Run .25 miles slow.
  • Repeat 5 more times.
  • Run .5 miles at an easy pace to cool down.

 Workout #5: Ladder Fartlek

Both long and short intervals will make you a faster runner. Longer intervals will teach you how to hold onto a fast pace for a longer amount of time without slowing down. Shorter intervals let you push the pace harder than you can for longer amounts of time. In this workout, you will do both!

The Workout

  • Warm up with 6 minutes of easy running.
  • Run 6 minutes fast.
  • Run 3 minutes slow.
  • Run 4 minutes fast.
  • Run 2 minutes slow.
  • Run 2 minutes fast.
  • Run 1 minute slow.
  • Run 1 minute fast.
  • Cool down with 5 minutes of easy running.

That’s a wrap! After completing these five workouts you’re ready to take on the final 5K and gauge your progress. Remember, speed work is difficult so be sure to take some recovery days in between each workout with easy running, cross-training or complete rest.

 

 

Runkeeper

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Runkeeper

Runkeeper is a mobile running app that helps people of all fitness levels get out the door and stick with running forever. Download the app!

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