YOUR CHOICE OF SPEED
As I mentioned today is your choice of workouts, but whatever you do should be a little bit quicker or be a type of speed simulation. This is just like we did a couple weeks ago . One of the most important things you should concentrate on in this workout is just good form. Focus on what your arms are doing, and are you getting in a full stride and pushing off on your toes? Whatever you decide to do make sure you get in at least a mile warm up before you start running quicker and a similar distance for cool down when you are done with your speed. If you can find someone to run with this will be a lot more fun also. Your possible options would be as follows:
Repeats: Pick a distance up to 400 meters and run it multiple times with the same distance for your recovery in between. Your recovery time should be to almost full rest. Each repeat you should try to get just a little bit faster.
Hill Repeats: Find a hill and do multiple repeats on the up side of the hill, turn around run down smoothly-don't pound and repeat when you get to the bottom. Try to get a little quicker each time up. Focus on good arms and, a bit of knee lift and pushing off all the way through your toes.
Hilly Route: Just find a route with some hills and when you come to a hill attack the upside of the hill and the practice running the downhill side smoothly and not jarring and braking on the way down.
Surges: Pick a time or a distance to pick up your pace, and then your recovery will be twice of your surge. You could also use landmarks like telephone or light pole. Run one pole hard and then two poles easy, and then repeat.
As far as total distance goes you will probably know when you are done. As it becomes harder for you to speed up anymore, or it keeps taking you longer to recover, you will know you are done with the quick stuff for the day. Make sure you get in a good cool down to finish.
Have a great day. Sting
Repeats: Pick a distance up to 400 meters and run it multiple times with the same distance for your recovery in between. Your recovery time should be to almost full rest. Each repeat you should try to get just a little bit faster.
Hill Repeats: Find a hill and do multiple repeats on the up side of the hill, turn around run down smoothly-don't pound and repeat when you get to the bottom. Try to get a little quicker each time up. Focus on good arms and, a bit of knee lift and pushing off all the way through your toes.
Hilly Route: Just find a route with some hills and when you come to a hill attack the upside of the hill and the practice running the downhill side smoothly and not jarring and braking on the way down.
Surges: Pick a time or a distance to pick up your pace, and then your recovery will be twice of your surge. You could also use landmarks like telephone or light pole. Run one pole hard and then two poles easy, and then repeat.
As far as total distance goes you will probably know when you are done. As it becomes harder for you to speed up anymore, or it keeps taking you longer to recover, you will know you are done with the quick stuff for the day. Make sure you get in a good cool down to finish.
Have a great day. Sting
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