Out and Back
Runner

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Out & back illustrated by clicking above toggles to make the block move left to right or vice versa.

The block can be moved an equal amount in either direction, meaning one right, one left, or two right, two left, and so on, thus, demonstrating suicides, which are run as follows. The below described workout is to be done with non-stop running.

This run can go on to points farther than Point D. But you get the picture. The Points used for the workout need not be equal distances apart.

Suicides, in my Toronto, Canada, neighborhood, have been run between football field light standards, street lights, telephone poles, and trees. Below are two wrinkles which can make the workout more interesting.

Suicides, like any workout described on this website, can be less than a mile long, and need not be long to be effective.

Alternate Pace

Perform a run by constantly switching between a slow and fast pace where the paces need not be of equal distance or time.

Suicides, as described above, are an example of alternate pace since you are switching between fast and slow paces.

Below are examples of using race paces to perform alternate pace suicide workouts. If you don't know your paces for various racing distances, use a slow and fast pace where the fast paces are not all out sprints but simply means to run fast.

Race Paces

If you know your times for different racing distances, you can use two or more of those paces. For example, perform a run using your half-marathon pace as your slow pace and 10 000 meter time as your fast pace

Multiple Pace

Means to use a number of paces within a workout.

You could also perform a run by using your half-marathon pace as your slow pace.

Coupled with the suicide described above, multiple pace's fast paces get longer and quicker.

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ISBN: 978-0-9952788-3-7

Copyright © PJ Morris 2017