speed work for running

Treadmill Tuesday Fartlek Workout #3

Eat your Wheaties, today's Descending Fartlek brings the heat. I feel the Need for Speed!

Warm Up will be our standard 1 Mile working our way up to a solid Zone 2 Pace/Effort

** Literally a picture of Me after doing this workout.....You are going to Love it!!

Main Set:

6 Minutes at Tempo with 3 Minutes Recovery

5 Minutes 13.1 Pace with 2:30 Recovery

4 Minutes 10K Pace with 2:00 Recovery

3 Minutes 10K Pace with 1:30 Recovery

2 Minutes 5K Pace with 1:00 Recovery

1 Minute Faster than 5K Pace 

*******************

5-8 Minutes easy Zone 2 for Cool Down

Interested in having Me as your Online Coach? I accept a couple New athletes per month. To submit an application simply email me at

results@nolimitshammerharder.com

with the subject title: Coaching Questions and I will get back to you ASAP!

*******

We would greatly appreciate it if You would SHARE this workout on Social Media with all your Training Buddies! The SHARE button is at the bottom of this page.

Cheers and Have great weekend, WES

 

Treadmill Tuesday Fartlek Workout #2

Lets burn those Christmas Calories Off with some more Fartlek work!  Today we will be working Up and back Down a Speed Play ladder.

10 Min Warm Up to a solid upper Zone 2 Pace/Effort

******************

Main Set:

1 Minute 5K Pace with 1 Minute Recovery

2 Minutes 10K Pace with 2 Minutes Recovery

3 Minutes 10K Pace with 3 Minutes Recovery 

4 Minutes 13.1 Pace with 4 Minutes Recovery

3 Minutes 10K Pace with 3 Minutes Recovery

2 Minutes 10K Pace with 2 Minutes Recovery

1 Minute 5K Pace with 1 Minute Recovery

********************

5-8 Minutes easy Zone 2 for Cool Down

Interested in having Me as your Online Coach? I accept a couple New athletes per month. To submit an application simply email me at

results@nolimitshammerharder.com

with the subject title: Coaching Questions and I will get back to you ASAP!

We would greatly appreciate it if You would SHARE this workout on Social Media with all your Training Buddies! The SHARE button is at the bottom of this page.

Cheers and Have great weekend, WES

Treadmill Tuesday Fartlek Workout #1

Fartlek, Swedish for "Speed Play".  These workouts are known for their "varied" speed work.  Using different Paces and/or Interval length.  The perfect formula to fight boredom and are manageable enough to throw in at anytime of the year with just a simple tweak. HINT: Save this workout and use it through out the season....it works outside as well.

This will require a Music. I recommend setting the Treadmill to .5% or 1% Incline.

10K pace is a suggestion, feel free to fool around with different Fast paces for this workout.  Have fun with it and keep the structure loose.

1 Mile Warm Up working your way up to a Solid Zone 2 Pace(Z2)/Effort
*****************
Main Set 25 Minutes:

The beginning of Every Song bring up your pace to 10K and hold for 1 minute then back down to that Solid Z2 pace
**********************
5-8 Minutes Z2 as a Cool Down

We would greatly appreciate it if You would SHARE this workout on Social Media with all your Training Buddies! The SHARE button is at the bottom of this page.

Cheers and Have great weekend, WES

Run Faster, 5 Easy Tips

Everyone wants to run faster and more efficiently, that’s a given.  The question is How?

While the following can be focused on anytime of the year, “off” season does offer us the opportunity to address these hot points consistently due to low scheduled workout volume.  Or simply put, we have more time!

There are numerous pointers you can work on, I have compiled 5 that I find particularly user friendly and successful at increasing your running speed.

1.       Whether you are a Fore Foot, Mid Foot or Heal striker you should still be looking to land with your lead foot directly under your Hip and not in front of you.

2.       Stride turn over should be approx. 180 foot strikes per minute. Think running quietly and springy.

3.       Stride length; with the trailing foot. So work on Hip Mobility and Hip Flexor Flexibility.

4.       Core: Planks, Side Planks, Swiss Ball Single Leg Hip Extensions and Russian Twists

5.       Body Weight.  Each pound lost translates to approximately 2 seconds per mile faster. Lose Fat though, not muscle! During low volume/intensity periods you may want to consider keeping your daily carbohydrate intake to 100g.

These are just a few avenues to explore in getting your run splits down for the upcoming season.

Cheers, Wes