Pressure-Proof Descending Intervals

Workout - Pressure-Proof Descending Intervals

• 10min @ 6'00''/km
• 2.0km @ 4'30''/km
• 2min rest
• 1.6km @ 4'30''/km
• 2min rest
• 1.2km @ 4'20''/km
• 2min rest
• 1.0km @ 4'00''/km
• 2min rest
• 800m @ 4'00''/km
• 2min rest
• 400m @ 3'50''/km
• 10min @ 6'00''/km

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A breakdown of How To Deal With Pressure In Running from The Running Channel. Watch it in full for the discussion. Below are the key strategies and a sample workout to try this week.

Key points

• Mental pressure is normal. Pre-race nerves mean you care about the result, not that you’re weak.
• 80/20 rule: about 80% of weekly runs easy (aerobic), 20% faster (anaerobic).
• Keep easy runs aerobic. Race-pace segments will push you anaerobic for short stretches.
• Pre-race routine: write your concerns, write thoughtful responses, check them off, then list reasons you’ll perform well. Put the sheet in your race kit.
• Night before: write the anxieties, work through them with logic, prep a “confidence notes” page to read at the start line.
• Use your watch: let it track intervals so you don’t have to. Most watches (Garmin included) let you undo a wrong lap.

Workout example, descending intervals (distances in meters, each rep at a hard but sustainable effort with easy jogging between):

• 2000 m
• 1600 m
• 1200 m
• 1000 m
• 800 m
• 400 m

Tip: program the intervals into your watch and let it auto-lap. If you tap wrong, use the undo.

Tips

• Pre-race note: list what’s on your mind, respond with logic, strike them through, then add 5–10 reasons you’re ready. Pack it.
• Night before: dim the lights, jot down worries, sleep. If sleep won’t come, read the note.
• Use a simple cue (snap an elastic band on your wrist) to refocus when anxiety creeps in.
• For evening races, do a 2–3 km shake-out during the day so your body stays primed.
• Most weekly mileage easy and aerobic, with regular intervals or tempo to practice race speed.

Try these mental strategies and the descending intervals on your next outing. The Pacing app lets you adjust speeds to your fitness.

References

• How To Deal With Pressure In Running - YouTube (YouTube Video)