When a coach says you go out and do some 400m intervals, twenty five times on the track, it sounds overwhelming. The fact that you will still have twenty four other repeats to do after one interval does not make the situation any better.
However, a 50-minute diagonals exercise on a football pitch could serve almost the same purpose and get you the desired results.
On top of that, you won’t have to be keeping any counts, or checking out the splits since with diagonals, it is all about the duration of the workout.
But, this is not to say interval training can be a substitute for diagonals and vice-versa. Every workout is important at its own time in a training cycle.
Running diagonals as speed work can be a fun and effective way to add variety and intensity to your training. Diagonals typically involves running on a diagonal path, either uphill or on flat terrain, at a high-intensity pace, with rest intervals in between. The concept is to engage different muscle groups compared to traditional straight-line sprints, giving you a challenging workout.
Here’s how to incorporate diagonal speed work into your running routine:
1. Find a Suitable Location
- Look for a wide, open area with a diagonal path or a hill where you can run across the diagonal (such as a field, park, or track). If you’re using a hill, choose a moderate incline.
- If you’re on a track, you can run diagonally across the infield or sprint across the corners.
2. Warm Up
- Always start with a proper warm-up, including 5-10 minutes of easy jogging, dynamic stretches (leg swings, high knees, butt kicks), and strides to get your body prepared for the intensity.
3. Decide Your Speed and Distance or
- Sprint Pace: Start with a moderate sprint pace, focusing on fast foot turnover. Your goal is to run hard but still maintain good form.
- Distance: A typical diagonal sprint could range from 50 to 150 meters, depending on the space available. For longer sprints, you can adjust the distance based on your fitness level and endurance.
4. Uphill and flat diagonals
- Uphill Diagonals: If you’re running uphill diagonally, focus on driving your knees up and maintaining a strong core. Uphill running works your quads and glutes more, so it will be more demanding.
- Flat Diagonals: If you’re running diagonally on flat ground, you can focus on speed and agility. Ensure you’re maintaining good form with a slight lean forward, quick strides, and minimal ground contact time.
5. Intensity and Form
- Sprint at full effort for the designated distance, ensuring you keep your core engaged and your strides are quick and efficient.
- Posture: Maintain an upright posture, or lean slightly forward from the ankles. Keep your arms moving aggressively to help with propulsion.
- Focus on pushing through the first few steps and maintaining your speed for the entire diagonal sprint.
6. Rest or Recovery
- After each diagonal sprint, walk or jog slowly back to your starting point for active recovery.
- The length of your recovery period can vary depending on your fitness and goals. Typically, rest intervals can be anywhere from 1:1 to 1:2 (e.g., 1 minute of sprinting, 1-2 minutes of walking).
7. Repeat the Intervals
- Repeat for 6-10 intervals (or more, depending on your fitness level), adjusting the intensity or distance as you get stronger.
8. Cool Down
- Finish the workout with a cool-down consisting of easy jogging or walking, followed by static stretching to help your muscles recover.
9. Progression
- As you get stronger, you can:
- Increase the distance of the diagonal sprints.
- Sprint at a higher intensity.
- Incorporate variations like zig-zagging across multiple diagonals or adding a hill to the mix for extra resistance.
Benefits of Diagonals as Speed Workout:
- Muscle Engagement: Diagonal running helps activate muscles in different ways compared to straight-line sprints, enhancing overall strength, balance, and coordination.
- Improved Agility: It helps improve agility, especially in sports or activities that require quick directional changes.
- Cardiovascular Endurance: It builds both speed and endurance.
By integrating diagonal speed work into your training, you can enhance your performance and make your workouts more dynamic!
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