For support and cushioning from day one to race day. We refined the Cloudflow with help from elite athletes to include 18 Cloud elements and a re-engineered Speedboard® to turn impact into acceleration.
We’d love to know how you’re getting on with the Better Your Mile challenge. Share the ups, the downs, the improvements you’re noticing, or any top tips for how to stick with it on your social channels. Just tag @on_running #onrunning #runonclouds #betteryourmile
Glossary of training terms:
Fartlek: Fartleks work on speed and strength by alternating distances and paces during a continuous run. An example of a fartlek workout structure could be one minute running easy (40-50%) followed by one minute running hard (75-85%), repeated a certain amount of times or for a set number of minutes.
Tempo: Tempo is a hard but controlled pace (70-80%) that can be run as long intervals or a steady run of 1-10 miles. The purpose of a Tempo Run is to build mental and physical endurance and to become comfortable with being uncomfortable.
Hills: Hill workouts develop speed and form. It takes extra effort to run uphill so you do not need to run as fast as you would on a flat section (think 70-80% effort, not speed). While running uphill, remain in control of your breathing. Don't lean too far forward. A light lean with the chin leading the chest is enough. Uphills are a great way to develop speed and strength with minimal pounding on the legs.
Interval pace: Intervals are “hard” but not all-out running by any means (80-90%). Usually at a pace that you could maintain for about 10-15 minutes in a serious race.
Mile pace: The pace you would run if you were to run just one mile on that day (90-100% ).
Faster than mile pace: Our training intervals are almost always shorter than one mile. Boost your speed here and run these faster than your mile pace (90-100%), but again, not an all-out sprint.
Goal pace: Maybe this is not your mile pace today, but the goal mile pace you plan to run (i.e. If you are currently closer to an 8-minute mile and your goal is to run a 7:30 mile, your goal pace intervals would be at 7:30 pace). This will be run at our mile pace effort of ~90%.
Easy run: This should feel easy and you should be able to hold a conversation comfortably (40-60%).
Long run: Focus on time on your feet. Aside from the longer distance, this is much like the "easy run" and you should be able to hold a conversation comfortably (30-40%).