The article explains that always repeating the same runs, at the same pace and on the same route, eventually makes progress stall. The body adapts when efforts become systematic and is then no longer sufficiently stimulated. The idea is therefore not to completely shake everything up, but to regularly introduce new types of training to get the enjoyment back.
The first session proposed is the naked run. The principle is to run without a watch, without headphones and without trying to control your pace, in order to reconnect with sensations. With no mileage or average pace to keep an eye on, the runner can focus on breathing, stride, and the level of fatigue. The aim is to bring spontaneity back into the run.
To add some speed, the article suggests a session of 10 x 400 m after a warm-up. Between each repetition, around 200 m of recovery at a jog is indicated. The goal is to work on VMA while maintaining a high, steady pace. The mentioned trap is to start too fast, and the ideal is to keep your times relatively close from the first to the last 400 m.
To change the setting, the bike and run session is to run in pairs with a partner. While one runs, the other pedals, then the roles are swapped. The text specifies that each person can thus adapt their effort to their level. It says the format can take many forms (endurance, long run, specific work or intervals) and that the session becomes a shared moment, conducive to motivation.
In preparation for a competition, the article recommends a pace reminder. As race day approaches, it’s about integrating a few sequences at the pace targeted on the day of the event. The aim is to progressively familiarise the body with this rhythm and build confidence. The article notes that the target pace may seem ambitious at the start, but becomes more natural thanks to repetition, so you can approach the event with greater calm.
