Tag: run

April 20, 2018 – Run

April 20, 2018 – Run

RUN

Today workout starts with a little explosive work followed by a longer easy run. Try to stay in lower Zone 2 or high Zone 1 – think marathon or easy pace.

Start with the traditional run warmup, make sure you get in some of the high knees, butt kickers, skips, etc..

Then:

5 sets:

5 broad jump
15 quick side shuffles left/15 quick side shuffles right
40 yard stride out (increase speed from 50-80% over the 5 sets)

Walk back to start real slow then repeat.

Focus on huge jump on broad jump. Land athletically!

Main run:

10 min easy

Into

4 sets:
5 minutes @ marathon pace
2 minute easy. Take the pace a notch down from the previous 4 minutes
30 seconds @ threshold (this is not super hard, think of your goal race pace here)

Cool down and roll out

April 16, 2018 – Run

April 16, 2018 – Run

TEMPO RUN

As we progress through our Build phase our work intervals will be getting longer to prepare for the distance covered during the race. Think about the pace you can hold for the 4 miles of the race as you perform these sets at race pace.

After your run warm up and dynamic stretching routine, perform 5-10 sets of agility drills (ladder or cone drills), then:

Strides:

4 sets of 400 meters (once around the track): Each 400m is broken into 2x200m.

For the first 200m – run at a pace that is faster than your race pace. This is not an all out sprint but you should be breathing hard.

Second 200m – run at a pace slightly slower than your race pace.

No rest between 200s and 1 minute rest between 400s.

 

Main set:

4 sets of:
Run, med-high effort, 4-5 minutes. Hold the same time and pace as last week. Target your race pace.
Run, easy effort, 3 minutes. (walk last 2 minutes if needed)

Cool down, 5 to 10 minutes.

* Focus on form today *
Med-High effort should be comfortably hard, and you should not see drop off between sets. This is a pace you could hold for 30-40 minutes if racing.

April 13, 2018 – Run

April 13, 2018 – Run

RUN

Today we have a little explosive work followed by a steady run. Try to stay in lower Zone 2 or high Zone 1 – think marathon or easy pace.

Start with the traditional run warmup, make sure you get in some of the high knees, butt kickers, skips, etc..

Then:

5 sets:

5 broad jump
15 quick side shuffles left/15 quick side shuffles right
40 yard stride out (increase speed from 50-80% over the 5 sets)

Walk back to start real slow then start over.

Focus on huge jump on broad jump. Land athletically!

Main run:

10 min easy

Into

5 sets:
3 minutes @ marathon pace
2 minute easy. Take the pace a notch down from the previous 3 minutes
30 seconds @ threshold (this is not super hard, think of your goal race pace here)

Cool down and roll out

April 9, 2018 – Run

April 9, 2018 – Run

TEMPO RUN

As we progress through our Build phase our work intervals will be getting longer to prepare for the distance covered during the race. Think about the pace you can hold for the 4 miles of the race as you perform these sets at race pace.

After your run warm up and dynamic stretching routine, perform 5-10 sets of agility drills (ladder or cone drills), then:

Strides:

4 sets of 400 meters (once around the track): Each 400m is broken into 2x200m.

For the first 200m – run at a pace that is faster than your race pace. This is not an all out sprint but you should be breathing hard.

Second 200m – run at a pace slightly slower than your race pace.

No rest between 200s and 1 minute rest between 400s.

 

Main set:

4 sets of:
Run, med-high effort, 3-5 minutes. Hold the same time and pace as last week. Target just under race pace.
Run, easy effort, 5 minutes. (walk last 2 minutes if needed)

Cool down, 5 to 10 minutes.

* Focus on form today *
Med-High effort should be comfortably hard, and you should not see drop off between sets. This is a pace you could hold for 40-60 minutes if racing.

March 19, 2018 – LAVAMAN Run

March 19, 2018 – LAVAMAN Run

Run

AK Athletes, race week is upon us! Over the past 27 weeks we have systematically strengthened our bodies to meet the demands of the LAVAMAN triathlon. We have come a long way since that first Monday run. You are undoubtedly a faster, stronger and tougher athlete and your bodies are ready to tackle the race head on. Your training has prepared you for this race – don’t let any doubt creep into your mind. You’ve done the hard work. Now it’s time to replicate that same intensity and effort on raceday. This week is a Taper week, where we will decrease the total volume of our workouts while maintaining short spurts of the same raceday intensity. As you perform the short efforts at race pace, try to visualize yourself during the race performing at that intensity.

Warm up:
15 minutes EASY run/walk followed by dynamic warm up routine

Workout:

10 x 30 seconds beginning at your LAVAMAN race pace and building to your 5k pace over the course of the 10 sets. 1 minute marathon pace running between the 30 second efforts.

Following the intervals, straight into 10 minutes @ warm up pace (slower than marathon pace)

Cool down:
the final 10 minutes will act as your cool down. Follow with dynamic cool down routine and static stretching (optional)