Build-up Runs consist of three parts. The MY ASICS training instructions give you a start and finish pace guideline. The aim of the session is to begin at the starting pace, then increase your pace during the middle of the run, and then to increase it a second time to finish at, or as close as possible, to the finishing pace.
The Build-up Run starts below your AT (Anaerobic Threshold*) pace and then gradually increases to end above your AT pace. The end of the run can be quite challenging, but this way you develop both speed and stamina in one training session.
Example of a Build-up Run
For example, your personalized MY ASICS plan may give you training instructions for a Build-up Run that requires you to run within a pace range of 9:00 min/mi - 8:15 min/mi to finish in around 40 minutes.
Here's how you do the run:
- Start at 9:00 min/mi and maintain this pace for about 10 mins
- Increase your pace to 8:45 min/mi for the next 15-20 mins
- Increase your pace again to 8:15 min/mi and run this pace for the last 10-15 mins
Depending on your comfort level you can stay at the middle pace a bit longer or step it up to the finishing pace. Needless to say, the longer you run at the finishing pace, the tougher the training becomes.
During a Build-up Run, it’s important to only increase your pace when you feel you can handle it. Don’t increase your pace, only to have to slow back down towards the end of the session. Of course this will be hard to judge at first, but you will get better as your training progresses.
* The anaerobic threshold is defined as the level of exercise intensity at which lactic acid builds up in the body faster than it can be cleared away.