In an attempt to keep up with the theme of the blog, I decided to add a running workout to the mix. Stay tuned for more running workouts as I must consult our team's excellent running coach Thomas for some more workouts!
Total Time: 45 minutes-60 minutes
Warm up:
-Shoot for at a least one mile warm up. Some people need more time to warm up for running, some people need less, I tend to let people sort this out for themselves.
-4 x 100m strides (optional)
Main Set: Tempo on the road, all 'on' intervals should be done at race pace out on your favorite running route (see *note below).
-4 x 30 sec. on x 30 sec. off
-4 x 1 min. on x 1 min. off
-5 min. easy jog
-3-5 x 2 min. on x 2 min. off
Cool Down:
- 1-2 mile easy cool down jog
- 6 strides on flat road
P.S. (Profile Summary)
In an attempt to keep this first run workout simple, simply walk out your door and start. This workout is meant to be done out on the road (hills and all baby!). I like to do these workouts when I am just not feeling the track or just short on time and need a good sweat. This workout is also not that intense so it is good for people who want a workout to get back into speed.
*For the 'on' interval, push at your ideal race pace for whatever event you are training for (i.e. if you have a 5k coming up, push at your ideal 5k pace, etc.). This may be easier said then done, but I will make another post giving my two cents about this approach to intervals a little later on. For now, give this a try and let me know what you think!
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