Win the Long Run (formerly Pace Academy) is brought to you in partnership with ASICS on iPhone and Android.
What is It?
Pace Academy is a series of interval running workouts designed to improve your pace. This feature will give you five new types of workouts you can add to your running toolkit.
- Head over to your "Challenges" tab in the app
- Select "Win the Long Run" and tap "Join Now"
- You're in! Now enter your average 5K time (if you're not sure, it's always best to underestimate to risk overworking yourself; you can always tweak this later)
- Select the first unlocked round, "Surges"
- Read the information at the top, then when you're ready, tap "Select this Workout"
- This will take you to the "Start" screen where you can begin your run
- Each run you do will unlock the next workout. This will help you progress at a gradual pace
- You can check at the end to see if your pace has improved!
What the Fartlek?! (Workout Types Explained)
Hey, running terms confuse us, too. Here's a little guide in case some of these seem a little out of the ordinary!
- Surges are a super handy method for runners. Simply put, these are controlled increases in pace. Surges are great for when you want to pick up your pace during training or racing, before settling back into your normal pace. The goal isn't to sprint; you just want to take quicker steps, swing your arms faster, and surge ahead!
- What is a fartlek workout? Fartlek is Swedish term for "speed play," meaning periods of fast running alternating with periods of slower running. Fartlek workouts are less structured than interval workouts, though. Rather than keeping the same pace throughout the entire workout, you can choose to sprint or jog for however long you feel like it.
Example: If you're running in a park, try alternating sprinting and jogging from tree to tree (i.e. sprint to one tree, jog to the next). These workouts are meant to be flexible, so switch it up and have fun!
- Nope, "ladder running" does not entail sprinting up an actual ladder (we don't recommend that, by the way)! This is a form of training, in which you perform a series of increasing or decreasing intervals, separated by periods of rest.
Now, go forth and happy tracking!
Have any questions? Just submit a ticket here and our Support team will help you out!