Running: Interval & Fartlek training

23 06 2011

Round the bend!

Not too intense of a work out today, but a good combination of speed and endurance.

Warm-up:

  • 1200m jog
  • stretch

Technique Work

  • A series of running drills on a stretch of flat ground around 60-70m long. Run out with technique, run back with normal strides but pay special emphasis on the particular technique. Drills include:
  • Back kicks/butt kicks
  • High knees
  • Kick outs
  • Single legged hops
  • Lunges
  • Low walking
  • …and the list goes on.

Main set:

1st lap: 400m moderate pace

2nd lap: 100m sprint, 100m moderate, 100m sprint, 100m moderate

3rd lap: 200m sprint, 200 moderate

4th lap: 300m sprint , 100 moderate

5th lap: 400m sprint

  • 30 crunches, 30 dive bomber push-ups  , 50 back raises,  20 tricep dips
  • 10 x 50m sprints, with a 50m jog recovery in between each
  • 20 minute fartlek (speed play). Mine consisted of fast paced 400m laps, interspersed with stairs and slower paced runs. You can adjust your routine depending on the available terrain and your fitness level.

Cool-down:

  • 400m walk, barefoot
  •  stretch

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