Cadence-Boosting Plyo Workout

Workout - Cadence-Boosting Plyo Workout

• 5min @ 8'00''/km
• 3 lots of:
  • 20s @ 4'10''/km
  • 30s rest
• 1min rest
• 3 lots of:
  • 30m @ 6'40''/km
  • 45s rest
• 1min rest
• 3 lots of:
  • 30s @ 4'10''/km
  • 30s rest
• 5min @ 8'00''/km

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/cadenceboosting-plyo-workout-158f4134

Don’t have the app? Copy the reference above,
to import the workout after you install it.

Seth James DeMoor’s Running Faster with Cadence and Steps Per Minute covers a straightforward method for building speed. The full video is worth watching for context, but here’s what you need to start the workout today.

Key points:

• Cadence = steps per minute (SPM). Higher cadence means more ground contacts per minute, which directly boosts pace, whether you’re chasing Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time or just running faster overall.
• Seth holds ~180 SPM on standard easy runs, dropping to 175-178 on very easy days.
• Math: raising cadence by 5 SPM on a 7-minute mile creates about 35 extra ground contacts per mile. Cadence drills pair well with other speed work, see Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them for more.
• Plyometric work (quick feet, butt kickers, toe taps) builds leg speed, ankle range of motion, and quad power, the physical requirements for faster turnover.

Workout example: A basic plyometric session to start:

1. Quick feet: stand in place, pump feet as fast as possible. 3 sets of 20 seconds (start at 10 and build).
2. Butt kickers: cover 20-30 m forward and backward, driving heels toward your glutes. 3 reps, with intensity.
3. Toe taps: tap toes on a low step or foam roller (~6-8 inches), 30 seconds.

Run this 2-3 times weekly for about 10-15 minutes per session. Once your legs adapt, bump it to 3-4 sessions per week. These movements transfer to any running distance and fit well alongside plans like Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.

Closing note: get these plyos into your schedule, set your cadence target in the Pacing app, and watch how quickly things shift.

References

• Running Faster with Cadence and Steps Per Minute - YouTube (YouTube Video)