Matt Fitzgerald explains how to run multi-pace workouts without jarring your body. Start with small pace changes, not big jumps. Learn to feel the effort at each speed so you know your limits on race day.
Here are 3 tips to help you get the most out of multi-pace runs. 1. The most common mistake in multi-pace runs is speeding up or slowing down too much in the pace transitions. It's better to accelerate or decelerate too little initially and then adjust once you've got your bearings. 2. Focus on progress, not perfection. It's okay to mess up at first as long as you learn from your experience and apply what you learned to the next multi-pace workout. 3. Pay attention to your perception of effort and how it relates to different target paces. By doing so, you'll get a better and better sense of what different paces feel like, which will enable you to find your true limit when it counts on race day.
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