Out & Back
OUT & BACK: High-end aerobic run.
Choose an out and back course of similar difficulty each way or slightly faster on the home journey.
1. Warm-up briefly.
2. Run at a comfortably fast pace.
3. Take your split at half way and the final time at the finish.
4. Compare the times for each half.
Choose an out and back course of similar difficulty each way or slightly faster on the home journey.
1. Warm-up briefly.
2. Run at a comfortably fast pace.
3. Take your split at half way and the final time at the finish.
4. Compare the times for each half.
Attempt to run even pace or negative splits (second half faster).
Fastest aerobic
Pacing
Rhythm
Rhythm
Starting out too fast and having to slow down.
Maintaining too high a heart rate to sustain your pace and becoming anaerobic.
Running too slowly at the beginning so that the split for the second half of the run is more than 10% faster than the first.
Maintaining too high a heart rate to sustain your pace and becoming anaerobic.
Running too slowly at the beginning so that the split for the second half of the run is more than 10% faster than the first.