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

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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 all the context, but here’s what you need to start implementing the workout today.

Key points

• Cadence = steps per minute (SPM). Running at a higher cadence creates more ground contact opportunities per minute, which directly boosts your pace—whether you’re targeting a Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time or simply running faster overall.
• Seth maintains ~180 SPM during standard easy runs, dropping to 175–178 SPM on his very easy days.
• Consider the impact: raising your cadence by 5 SPM on a 7-minute mile creates about 35 extra ground contacts per mile, which substantially increases your drive forward. Since cadence drills pair well with other speed-building work, explore Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them for additional context.
• Plyometric work (quick feet, butt kickers, toe taps) strengthens leg speed, ankle range of motion, and quad power—the physical requirements for faster turnover.

Workout example A basic plyometric session to begin with:

1. Quick Feet – stand in place, pump feet as fast as possible. 3 sets of 20 seconds (start at 10 seconds, gradually extend).
2. Butt Kickers – cover 20–30 m forward and backward, driving heels toward your glutes. 3 reps, move with intensity.
3. Toe Taps – tap toes repeatedly on a low step or foam roller roughly 6–8 inches tall, 30 seconds.

Run this 2–3 times weekly for about 10–15 minutes per session. Once your legs adapt, you can bump frequency up to 3–4 sessions per week. These movements train the movement patterns that apply across any running distance and integrate well with structured plans such as 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 to reflect your current running speed, and notice how quickly your performance shifts.

References

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