This week we are embracing our adventurous side by trying something new every day. Today’s challenge: a speed workout or as the people at FloTrack like to call it, workout Wednesday or #WoW for you Twitter users. So we caught up with the Brooks Beasts Track Club Coach, aka the track expert, Danny Mackey for a few workout suggestions.
Who’s ready to give one a try?!
If you’re training for a personal best in an adventure run: This workout utilizes your entire body with dynamic drills. Also, the dynamic drills will get your heart rate up before the repeat for an added challenge. The 100 meter sprints will help with necessary speed changes when starting and stopping during your adventure run.
– Start off with 15-2o mins of easy running, stretching and drills.
-800 meter run repeated six times with two minute rest in between.
-Before going into your 800 meter repeats, do 45 seconds of dynamic exercises then without pause begin your 800 meter run at goal race effort. For example: 10 jumping jacks, 10 burpees, 10 pushups 800 at race pace. 2 min rest. Repeat. Cycle through 2 different sets of exercises before the 800s.
-100 meter dash repeated four times with two minute rest in between. Focus on mechanics.
-Easy 15-20 min jog for cool down.
If you’re training for a personal best in the mile: This workout is 3,900 meters of work all at goal mile pace or faster, which is good volume. The first set on the short rest builds some lactate and forces you to get into a race specific rhythm for 900 meters. From there as the paces increase the rest increases so it is a nice speed session that can improve running efficiency at race pace. To run the mile fast you need strength and speed, this has a good mix of those and the pace changes help adjust focus.
-Start off with 15-20 mins of easy running, stretching and drills.
-300 meter run repeated three times w/ 30 seconds rest at goal mile pace. Then take a four minute rest at the completion of the set.
-300 meter run repeated three times 1-2 seconds faster than goal pace with 60 seconds rest in between. Then take a four minute rest at the completion of the set.
-300 meter run repeated three times 2-3 seconds faster than goal mile pace with 2 min rest in between. Then take a four minute rest at the completion of the set.
-300 meter run repeated three times 3-4 seconds faster than goal mile pace with 3 min rest in between.
– Easy 15-20 min jog for cool down.
If you’re training for a personal best in the 5k: This workout is a good “indicator” session. You are running the race distance, with a short rest, at goal pace. It forces you to visualize yourself in the 5k.
-Start off with 15-2o mins of easy running, stretching and drills.
-500 meter run repeated 10 times at goal pace with 50 second rest in between.
Which workout are taking for a taste test? We want to know! Tweet us how your #WoW went.