jeudi 2 juillet 2015
This Track Workout Will Have You Running Like a Pro
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If you want to become a faster runner (and, after all, why wouldn't you?), logging endless miles on a leisurely run isn't going to cut it. Instead, scheduling regular sprinting workouts - the kind that leave you out of breath and dreaming of your couch - will help you pick up the pace when it counts. This workout, from Blue Benadum, head coach of Nike+ Run Club in LA, will definitely get your heart racing.
Speed workouts like these are particularly important for long-distance runners who'd like to improve on their PRs, but anyone who wants to shave seconds off their normal everyday pace should add these to their routine. "From milers up to marathoners, every runner will benefit from speed training," Blue says. Start with adding speed workouts to your regular running routine twice a week to see results.
Note: If you don't have a nearby track, Blue recommends breaking this workout into the suggested "equivalent time" segments below. For sprints, percentages are based on your all-out pace, so a sprint at 95 percent would be a perceived 95 percent of your maximum speed.
Here are some terms you need to know:
Turnarounds: Sprint 100 meters, then turn around and sprint back for one full rep.
Mile/5K pace: How long it takes you to run just one mile or a 5K (3.1 miles). Your mile pace will be faster than your 5K pace but slower than your 90-percent sprint.
| Run | Equivalent Time | Pace |
|---|---|---|
| 4 x 100m turnarounds | 4 15-second sprints | 90 percent of max |
| Rest 60 seconds | ||
| 400m | 60-second run | Mile pace |
| Rest 60 seconds | ||
| 4 x 100m (100m recovery after each) | 4 15-second sprints, jog back to start after each | 90 percent-95 percent of max |
| Rest 60 seconds | ||
| 800m | 2-minute run | 5K pace |
| Rest 60 seconds | ||
| 4 x 100m turnarounds | 4 15-second sprints | 95 percent of max |
Source:POPSUGAR Fitness http://ift.tt/1HxnMdf
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