Tuesday, August 25, 2015
Tempo Day
Today's workout is Tempo
Tempo workout will really help your endurance but your are still working with speed. Run 16x100m at 75% of your max 100m speed and a light jogging recovery of equal distance. This gives you a good volume of work. If you need to do 2x8x100m and allow 2:30 minutes to recover in between the 2 sets of 8.
In Speed,
Gino
Tempo workout will really help your endurance but your are still working with speed. Run 16x100m at 75% of your max 100m speed and a light jogging recovery of equal distance. This gives you a good volume of work. If you need to do 2x8x100m and allow 2:30 minutes to recover in between the 2 sets of 8.
In Speed,
Gino
Monday, August 24, 2015
Accelerations
After having Sunday off and you are rested. Today is a good day for some speed work.
Accelerations is the Speed Workout for Today.
Do a ladder workout of short sprints and run them very fast.
2x2 sets of 20m, 30m, and 40m sprinters from a standing or 3pt start. Walking recovery of equal distance then 3 minutes recovery after the second set. That will allow you to rest up the ATP system.
In Speed,
Gino
Accelerations is the Speed Workout for Today.
Do a ladder workout of short sprints and run them very fast.
2x2 sets of 20m, 30m, and 40m sprinters from a standing or 3pt start. Walking recovery of equal distance then 3 minutes recovery after the second set. That will allow you to rest up the ATP system.
In Speed,
Gino
Saturday, August 22, 2015
Distance
Today's Workout
Road work today. Get in a nice easy pace distance run of 2- 3 miles. Then a good stretch.
Road work today. Get in a nice easy pace distance run of 2- 3 miles. Then a good stretch.
Friday, August 21, 2015
Hill Workout
Hill workout are great for adding strength in your running and it helps with leg drive and running form.
Choose a hill with a slight grade of about 50 meters. Grade should be gradual. About 15% to 20% grade.
Do 2 sets of 4 Hill sprints 8 total. Dowm walk for recovery. Then rest 4 minutes after the first set.
Choose a good hill and get after it!!!
Choose a hill with a slight grade of about 50 meters. Grade should be gradual. About 15% to 20% grade.
Do 2 sets of 4 Hill sprints 8 total. Dowm walk for recovery. Then rest 4 minutes after the first set.
Choose a good hill and get after it!!!
Thursday, August 20, 2015
Speed Endurance
Today's Workout
Today we are going to focus on speed endurance. Speed endurance is sprints that are anywhere between 7 to 21 seconds long. Flying sprints are great for increasing top speed and leg turnover.
The workout :
8x60meter (66 yards) flying sprints. 2-3 minutes recovery in between each one.
Flying sprints means that you want to build up between 10 to 12 yards to full speed before the start the run 60 meters or 66 yards at max speed. Do not jog it for 10 to 12 yards then pick it up you must use the distance to build up then maintain your max speed for the distance.
Have a great day!
Today we are going to focus on speed endurance. Speed endurance is sprints that are anywhere between 7 to 21 seconds long. Flying sprints are great for increasing top speed and leg turnover.
The workout :
8x60meter (66 yards) flying sprints. 2-3 minutes recovery in between each one.
Flying sprints means that you want to build up between 10 to 12 yards to full speed before the start the run 60 meters or 66 yards at max speed. Do not jog it for 10 to 12 yards then pick it up you must use the distance to build up then maintain your max speed for the distance.
Have a great day!
Tuesday, August 18, 2015
Workout of the day
Speed Workout of the Day
Accelerations
Definition - Acceleration is the rate at which the speed of an object is changing. Acceleration takes place the first 0-30 meters or to about 3-4 seconds from the start of a sprint.
10 x 30 meters (33yards) sprints at 90-95% speed.
The sprints can be done a football field, soccer field, or track
Focus on good form, stay relaxed while working on speed. Full recovery meaning walking rest and stay hydrated. Accelerations are great for developing speed and allowing yourself to be relaxed while sprinting at a high rate of speed.
Make sure you get a good warm up in especially warm up the hamstrings and glutes and this includes doing speed drills. Without a proper warm up your chances are high in pulling a muscle as you are running at a fast pace. Make sure you include a few warm up sprints at 50% to 75% to full speed.
Any questions call or text me at 860-798-0420 or email at gcaro@comcast.net
Accelerations
Definition - Acceleration is the rate at which the speed of an object is changing. Acceleration takes place the first 0-30 meters or to about 3-4 seconds from the start of a sprint.
10 x 30 meters (33yards) sprints at 90-95% speed.
The sprints can be done a football field, soccer field, or track
Focus on good form, stay relaxed while working on speed. Full recovery meaning walking rest and stay hydrated. Accelerations are great for developing speed and allowing yourself to be relaxed while sprinting at a high rate of speed.
Make sure you get a good warm up in especially warm up the hamstrings and glutes and this includes doing speed drills. Without a proper warm up your chances are high in pulling a muscle as you are running at a fast pace. Make sure you include a few warm up sprints at 50% to 75% to full speed.
Any questions call or text me at 860-798-0420 or email at gcaro@comcast.net
Monday, August 17, 2015
Today's Workout
Tempo Endurance
10x 100meters (110yards)
rest 30 seconds in between each run.
You want to do this @75-85% speed
This program is designed to work on your conditioning by not running too slow. The times will hold yourself accountable. It is not a long workout. It should take only 10-12 minutes. To figure out your 75-85% run is run your fastest 100m then do the math from there.
Remember to do a good warm up before you start and easy 2-3 min jog and stretch when you are done.
Subscribe to:
Posts (Atom)