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
to import the workout after you install it.
Below is a breakdown of “How To Deal With Pressure In Running” from The Running Channel—definitely worth watching in full. We’ve pulled out the key strategies and a sample workout to test this week. Head over to the video for the complete discussion.
Key Points
- Mental pressure is normal – those emotional fluctuations before a race reflect genuine investment; they’re proof you’re taking it seriously, not a sign of weakness.
- 80/20 rule: structure your week so roughly 80% runs are easy (aerobic) and 20% are faster (anaerobic) efforts.
- Aerobic vs. anaerobic zones: keep easy runs entirely aerobic; race-paced segments will naturally push you into anaerobic territory for short stretches.
- Pre-race routine: jot down your concerns, write down thoughtful responses to each one, check them off, and finish with a list of reasons you’ll perform well. Store this sheet in your race kit.
- Night-before strategy: write down your anxieties, work through logical responses, and prepare a brief “confidence notes” page to review at the starting line.
- Use your watch: let the device handle interval tracking to keep you accountable; most watches (Garmin included) let you delete a lap if you tap wrong.
Workout Example – “Descending Intervals” (distances listed in meters; hit each rep at a challenging but sustainable effort, with easy jogging between repeats):
- 2000 m
- 1600 m
- 1200 m
- 1000 m
- 800 m
- 400 m
Tip: Program your intervals into your watch, begin each set, and let it auto-lap as you go. If you accidentally lap yourself, most watches have an undo function.
Practical Tips
- Write a pre-race note: list what’s on your mind, respond to each concern with logic, strike them through, then add 5–10 reasons you’re ready. Tuck it into your race gear.
- Night before: dim the lights, jot down your worries, get some rest, and if sleep doesn’t come easily, pull out your note and review it.
- Use a simple cue (like snapping an elastic band on your wrist) to refocus when anxiety creeps in.
- For evening events, squeeze in a shake-out run during the day (2–3 km) so your body stays primed instead of settling.
- Maintain balanced training: most of your weekly mileage should be easy and aerobic, with the occasional interval or tempo workout to practice race speed.
Try these mental strategies and the descending interval session on your next outing. The Pacing app makes it simple to adjust the speeds to fit your current fitness. Enjoy the run!
References
- How To Deal With Pressure In Running - YouTube (YouTube Video)