Modules
Run
Run Introduction



#09 – Treadmill Speed Session
#MX12-Treadmill

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Key Points

  • Build up leg turnover and leg speed
  • Allows for more volume with less potential for damage
  • Use a lighter shoe or racing flats if you have them
  • Use your own dream 10k run time.




#10 – Accordion
#MX12-Accordion

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Key Points

  • Do plenty of warm up and don’t rush it
  • Don’t go too hard too early, the first ones will be easy but stay patient
  • Don’t rush the recovery back, keep a steady pace
  • Maintain the first half mile race pace for all blocks
  • Look to build your pace on the 2nd half of the mile for each block
  • 1st ½ Mile slightly Up Hill (don’t make it too steep)
  • 2nd ½ Mile turn around and run back downhill as a recovery


#11 – LSD: Long Steady Run
#MX12-LSD


Cheat Sheets

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Key Points

  • Build the back end of the run, don’t go out too fast
  • Getting out there and putting in the time on your feet is most important
  • Patience and pace, try and keep a consistence pace
  • Concentrate on cadence, don’t rely on knee drive use your hips and core to drive your leg speed
  • Try and do the majority of your LSD running on trail’s and softer
    surfaces
  • Stay hydrated and practice taking on gels and salts etc. like you would
    be on race day
  • Lays the foundation for strength and Endurance and Speed.


#12 – Pyramids
#MX12-Pyramids

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About Rich Roll (@richroll on Twitter) …

Rich has been a top finisher at the 2008 and 2009 Ultraman World Championships in Hawaii. Rich is a man of many hats – a wellness advocate on behalf of plant-based nutrition; an entertainment attorney; and a husband and father of 4 children and currently the best selling author of Finding Ultra: Rejecting Middle Age, Becoming One of the World’s Fittest Men, and Discovering Myself.

Key Points

  • Do the warm up drills and make sure you’re nicely warmed up
  • Warm down, get off the track and go for a nice easy run to flush the lactate out. Change shoes.
  • If possible change direction at the top of the pyramid
  • Maintain pace, hold same pace for each block
  • Use 6-8 weeks before a race
  • Recovery run 200 meters fixed, flush lactate, keep you moving, 100m out and 100m back
  • If you want to run faster save it till the last 1200 or a Mile.
  • Pace you should be aiming for is your target 10km race pace

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