Running: Interval Training #1

17 06 2011

Ready, get set, go!

Last night’s running session was hard, slightly painful, but very fulfilling. It’s training sessions like these that I will remember – sessions where I pushed myself and know that I got something out of it.

This workout is great for improving your pace and stride frequency.

Warm-up:

  • 1200m jog
  • stretch
  • 600m jog.

Main set:

  • run all @ about 80% effort.
  •  The idea isn’t to go all out, but to run at a pace that you can keep for 5-10k, and to finish the program feeling like you can still go on running. 
  • 5 x 300m, 80m walk recovery in between each repetition.
  • 20 seated leg tucks, 20 dive bomber push-ups  , 20 supermans , 10 burpees.
  • The following set is the ‘pyramid workout’ consisting of two parts: 1) the running component; 2) the muscular endurance/body weight training component
  1. 400m.  20 seated leg tucks, 20 dive bomber push-ups  , 20 supermans , 10 burpees.
  2. 800m.  30 seated leg tucks, 30 dive bomber push-ups  , 30 supermans , 15 burpees.
  3. 1200m. 40 seated leg tucks, 40 dive bomber push-ups  , 40 supermans , 20 burpees.
  4. 800m.  30 seated leg tucks, 30 dive bomber push-ups  , 30 supermans , 15 burpees.
  5. 400m.  20 seated leg tucks, 20 dive bomber push-ups  , 20 supermans , 10 burpees.

Cool-down:

  • 400m walk, barefoot
  •  stretch

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3 responses

17 06 2011
Laure

aAaAaAaAaAahhhhh….. now, yes, that must have been rather painful… you mad person. where do you train, nowadays?l

23 06 2011
Brett

Ouch! I can see how that would be painful for sure. But I bet you felt invincible after completing it! I will have to write this down and give it a shot someday soon!

23 06 2011
marykmhui

Yep, it definitely felt very good have finished the workout! I’ll be posting more workout programs here soon.

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