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3) Frequency. Running 7 days a week is not necessary. However, running 4, 5 or maybe even 6 days a week can have benefits. Each run does not have to be long, the goal is frequency. In fact varying the distance throughout a training cycle can help to keep things interesting. Even a 20 minute run after a hard workout or the next day can have neuromuscular benefits and "teach" your legs to run efficiently while fatigued by recruiting different motor units.
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Using Cadence Properly in Run Training
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Next time you are out running, try this workout:
Run a set of 8x400s on the track:
Try to run the first two at 90 cadence.
The next two at 92-93 cadence.
The next two at 95-96 cadence.
The last two at 100 cadence.
You will find that the faster your cadence is, the faster your running pace will be. If you think you can run as fast with a cadence of 80, try it for yourself. Better yet, don’t try this as it will most likely cause injury! Hopefully during your cadence test above, your 400s will get faster. If you can make each set of two 400s get faster, you can extend the set to 800s and try to maintain the pace for an even longer distance.
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