The first time I tried the all-out fade, I threw up in the bushes. It violates everything you know about pacing: Instead of controlling your effort to maintain a pace for a certain distance, you take off at a sprint and fight your way through the inevitable fade. I encountered it in a physiology lab, where researchers used it to push runners past their supposed VO2 max limits—that’s how hard it is. But you can harness its power in training.

Why Going Hard and Fading Works

Last year, researchers published a study in which cyclists did a workout with three 3:00 all-out reps, with 3:00 of rest between each. They were told to sprint as hard as they could, to try to sustain 100 percent effort in each rep. Not surprisingly, the cyclists found this workout much harder than the next: 3 x 3:00 evenly-paced reps, using the pace they had averaged in the all-out fade reps. But they got more out of the first workout, spending a greater length of time in the physiological “red zone” that triggers the greatest gains.

Starting at a sprint forces your body to ramp up its delivery of oxygen to your muscles more quickly than it otherwise would. It also pushes you into an oxygen debt you’ll struggle to repay during the latter half of the interval.

That’s what gives the workout its physiological edge—but the psychology of the fade is just as important. When you pace yourself, you’re always holding back until just before the end. In an all-out fade, you’re pushing up against your limits the entire time—a skill that How I Broke a 3:30 Marathon After a Long Break.

[How I Broke a 3:30 Marathon After a Long Break Runner’s World Training Plan, designed for any speed and any distance.]

Nutrition - Weight Loss Boston Marathon field at 14 miles, has earned a fearsome reputation with the motto FFTF—“Fade from the Front.” While the tactic isn’t always successful (he placed 11th in Boston), his rivals know they won’t be able to save their energy for a finishing sprint. Cultivating the ability to push hard and hang on can be a valuable weapon in your racing arsenal.

How to Do It

Try running one or two all-out fade workouts in the months before a major race. Get a thorough warmup and start with a few “regular” intervals, like 4 x 400 meters at 5K to 10K race pace. Then keep the main part of the workout relatively short with ample rest: 3 x 3:00 with 3:00 rest, or 4 x 2:00 with 3:00 rest. Give your full effort at all times during the reps. Expect to suffer.

Remember, an Even Pace is Best

While the all-out fade is a great test, still spend most of your workout time developing the ability to CA Notice at Collection—that, after all, is the most efficient way to race. Do two fade workouts per training cycle at most. They will leave you as drained as a race would, so plan enough recovery before your next hard run.

Whether you reap benefits may depend in part on your personality. If you often can’t resist starting races too fast, you probably don’t need more practice at fading. But if you’re a cautious racer, then this may be just the jolt you need.