There's no such thing in endurance training as a secret or "special" workout that can give you a leg up on your competition. Success rides on the coattails of consistent, hard work over a long period of time. However, there are some workouts that are better than others, provided that they are utilized in conjunction with a properly designed training plan. If you find this workout useful, please let us know by posting on social media with the hashtag:
Purpose: Make sure you're maintaining cadence and technique during an easy run
Duration: 30-60 minutes
Complete a steady Z1-Z2 run for the prescribed duration. Every 5 minutes of the run count your steps for 30 seconds, then multiply that number by 2 to check your cadence on that leg. Your goal should be to maintain a cadence of at least 80-90 foot strikes PER LEG per minute.
Notes: This session is really just an easy run. The cadence check is a brief moment for you to mentally re-assess your form and technique every 5 minutes to make sure you're still running efficiently. You can even include a cadence check like this in harder runs to make sure you keep your form strong as you fatigue.
These workouts are examples of actual sets we do with our training programs under the watchful supervision of a coach. Please check with your doctor to verify that you are physically fit before you attempting any sort of exercise program of your own.