Workout archive
Power hills
Power hills are very short, very steep hills that have a lot to offer runners of various disciplines and abilities.
The goal: Find a very steep hill. It need not be long, as you will only use 50m of it. A grade of 10% of greater is appropriate. You are striving to [...]
The 90 minute progressive long run
Having a good foundation of consistent mileage, strength training and running technique work is a must before incorporating this intermediate concept to your long runs.
The goal: To take a ’short’ long run (90 minutes) and enhance the benefit it has for transporting oxygen to tissues in your body.
Begin this run with the first 20 - [...]
Lactate threshold training
Lactate Threshold Training - Training the body to manage lactate accumulation
No molecule in the human body gets as bad a wrap as lactate. Better known to athletes incorrectly as lactic acid, the molecule L-lactate is constantly produced from pyruvate in the body as it attempts to extract all the potential energy stored in glucose. [...]
Form Running Drills
High Knee Kick Skips
Hamstring Kick Skips
Russian Kick Skips
Grapevine
High Knee Skip and Twist
High Knee Cross
High Knee Explosion
Bounding
22May2008 | sean | 1 comment | Continued
Beginner’s Circuit Training
Circuit training provides an excellent way for runners of all abilities to incorporate running specific strength training and some quality running. This beginners circuit routine is a good option for both new runners and those coming back from injury or lay off.
On a track or large field set up 4 stations 100m apart from each [...]
25 min tempo
A simple workout with many long term benefits for the runner. However, the tempo run is a workout that can get away from athletes if they are not mindful of their goals, or get lost running with their training partners.
The goal: To bring the running intensity up to the lactate threshold pace and/or [...]
Recovery time makes all the difference on the track
When the time comes to get on the track and keep a close eye on the quantity and quality of work to be done, don’t forget the element of rest. While training parters may debate over 8 repetitions or 10, they may not be savy enough to define EXACTLY what they want to get [...]
7Mar2008 | sean | 0 comments | Continued
Strides improve running efficiency
Runners by nature are stingy lot. I say this with respect and perhaps even a bit of pride. Any group of people that trim fractions of an ounce away from a shoe or race number to produce a lighter feeling while running are looking for any fair edge they can get.
Strides should be valued by [...]
Strength training for runners - circuit training vol. 1
Circuit TrainingCircuit Training is an excellent method for incorporating strength training into a runners workout regimen. The goals of strength training are to develop muscular endurance and stability for injury prevention, as an athlete moves into faster and/or more volume in their training.Circuit training involves a series of exercises that improve endurance in and activate [...]
25Jan2008 | sean | 0 comments | Continued
Goal setting for runners
Goal Setting: Setting your sights on personal bests
Quick: What would Napoleon, Neil Armstrong, and the winner of a competitive eating contest have in common?
Here’s the answer: their focused determination towards a single task allowed them to be successful in what they set out to do. They had ambition, intent and a sense of [...]
