Running
Compromised running, explained
By Lena Vos, head coach
A fresh 5 km time tells you very little about how you will run in a race. What matters is the pace you can hold thirty seconds after putting down a heavy implement, with your heart rate already at the top of its range.
What actually changes
Your stride shortens, your cadence drops and your breathing pattern falls apart. None of that is fixed by running more kilometres when you are fresh.
The sessions that work
Short station-to-run couplets, repeated. Twenty wall balls into 400 metres, eight times, is worth more than an easy ten kilometres. Run Club builds a block of these every Wednesday.
Keep reading
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Twelve weeks to your first race: the plan we give every new member
How we split twelve weeks into base, build and race blocks, and why week nine is the one that matters.
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Hip height, hand position and the first two metres. Fix these and the sled stops being your worst station.
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Row 1,000 m without wrecking your legs
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