New article 4 actionable ways to start improving your running. Makes sense.
run at an easy pace, and then gradually get faster until you’re at about 95% of your maximum effort. Hold that for about 2-3 seconds, and then gradually slow to a stop
Another type of intervals, a bit like sprints. The advice is to start with 4 strides, then increase to 6-8.
2. balanced strength training
There are 3 types of workouts: front & back, lateral, and rotational. Running is front & back, so to balance, do exercises that are lateral and rotational like side lunges and hay bales. Hay bales are like goblet squats with rotation.
3. negative splits are good
Some trainers say negative split means not enough effort has been put in the first half of a race. This advice says it improves endurance.
4. different long runs
Accepting that long runs are boring, it’s good to add some variety and fun. Hills, farteks, progressions.