Negative splits

Achieving a negative split simply means that you ran the second half of your race faster than the first half. For example, in a 10K, that would mean your second 5K was faster than your first. While that might sound difficult—and it can be—it's not as impossible as it may sound.

 

 

Handicap paired pursuit

In a pursuit race, the start of each class of runner is staggered to allow for those differences in speed. Slower runners start first and faster runners start last.

 

 

Fartlek training

Fartlek training, which translates to “speed play” in Swedish, is similar to interval training. It involves varying pace or the speed of your run. So essentially, you switch it up every now and again with increased pace. Pivotal to Fartlek training is the aspect of fun.

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Hill reps.

Hill repetitions means running uphill at effort for a timed period, and then jogging back in timed intervals of recovery. Usually repeated 6-8 times. 

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