Tomorrow’s workout will be a cutdown run. Until I starting working with my coach, I had no idea what a cutdown run was. I have since run a few, and learned the rationale for why these runs can be an effective tool to add to your training arsenal. They are also a good workout to avoid boredom on the treadmill. A typical cut down run might look like this (my workout for tomorrow): 1 mile warm-up, 6 mile cutdown at (8:40, 8:30, 8:20, 8:10, 8:00, fast as you can – no rest), 1 mile cool down.
Cutdown runs have also been referred to as “predator” runs because the last mile is run like you are being chased by one! These workouts can help your racing performance because as you race, your body has to work harder and harder to maintain the same pace. By training your body to work even harder by not just maintaining the pace, but increasing it, you will notice a difference in how you feel towards the end of your race.
I really like this workout because I am a runner who tends to need a couple of miles to feel like I can really hit my stride–I usually run negative splits in longer distance races. Clearly I was not born to be a sprinter!
The cutdown runs are also great for building your racing confidence–if you know that you can keep pushing the pace down, mile after mile, and finish strong–think what you can do on race day!