Running: Interval Training #4

19 08 2011

Last night’s interval training was so fulfilling that it deserves a post here, despite the fact that it may be  dry reading for some readers!

Warm-up:

  • 1000m 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:

  • 400m run with emphasis on the technique just practiced
  • 30 leg tucks, 30 dive bomber push-ups  , 30 supermans , 30 tricep dips.
  • 5x400m with strong focus on the back kick. Each 400m is broken down into two sections. First, a 100m sprint, followed by a quick 20 second recovery. Second, a 300m run (not sprint, but still working hard), again with strong focus on back kick.
  • 30 leg tucks, 30 dive bomber push-ups  , 30 supermans , 30 tricep dips.
  • 3x800m. Each 800 is broken down into two sections. First, a 300m sprint. Second, a 500m run (not sprint, but still working hard).
  • 30 seated leg tucks, 30 dive bomber push-ups  , 30 supermans , 30 tricep dips.
  • 800m recovery jog
  • 2400m run. Smooth and relaxed back kicks and front kicks while still working very hard!

Cool down:

  • 400m walk, barefoot
  •  stretch




Running: Interval Training #3

19 07 2011

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:

Cool-down:

  • 400m walk, barefoot
  •  stretch

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Running: Interval Training #2

28 06 2011

Here’s another good interval training program that I do at the track.

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:

Cool-down:

  • 400m walk, barefoot
  •  stretch

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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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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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