Written by Tore Amundøy, Head of Education at Friskis & Svettis
These are short, 60-100 meters, races where you gradually increase the speed up to your maximum. Here you should start at a comfortable pace and have a gradual increase in speed until you have run about ¾ of the distance, then you float only the last meters. Focus on technique and posture and never run so fast that you get acid in your legs. See technique in slow-motion in the video below, where the foot is placed under the body and the arms oscillate at an angle of about 90 degrees. Nice to do 3-4 of these after leisurely runs. Smart to do 3-4 of these before interval training and running. Here you stretch the step, and get your fast muscle fibers activated.