A Tabata Pyramid, On An Oval Track
Greetings everyone,
Tonight's quest for my track workout was a good old Tabata-style workout, done in the following structure:
4 minutes Easy
4 minutes of Tabata Sprints (20s hard, 10s coast x 8 times)
3 minutes Easy
3 minutes of Tabata Sprints
2 minutes Easy
2 minutes Tabata Sprints
1 minute Easy
1 minute Tabata Sprints
Walk home.
Add all of that up, and its a 20 minute, high intensity interval workout.
One of the reasons I chose to do a Tabata style workout on the track was due to a very high wind down at the track. It hit close to 80 degrees today, but with a front moving through & on its way: which in North Dakota-speak means: "It's gonna get windy today..." Sometimes I swear all we produce up here in North Dakota is grains for the crops, and WIND. (Actually, Wind is being highly touted up here as the latest resource to tap into...finally! There are wind tower farms going up all around the state, including within 30 miles of the town I live in. So, if that gives you any indication of how windy it gets, we are HARVESTING WIND up here...)
Anyhoo...on most typical windy, windy days up here, I like to stick to Tabata style workouts because you'll have to end up hitting the wind now & then with the 20 second sprints that come up, teaching me how to handle the wind at unexpected times, such as during a road race or on a track itself. With Tabata style workouts, you work intermittently hard, and have periods of easy running recovery levels, plus if it really ends up taxing you, you can choose to walk during the "Easy" portions. Which is what I ended up doing for part of my last 2 minute Easy period, and for 30 seconds of my final 1 minute Easy period before the big final 1 minute Tabata circuit.
If you aren't sure what Tabata's are all about, check out the rage here:
http://asapworkouts.com/turbo.pdf with the Tabata Turbo Training article I have.
Run Strong, Run Fast...
Run So As To Win!
Coach Rick Karboviak
http://1MileNation.com
Tonight's quest for my track workout was a good old Tabata-style workout, done in the following structure:
4 minutes Easy
4 minutes of Tabata Sprints (20s hard, 10s coast x 8 times)
3 minutes Easy
3 minutes of Tabata Sprints
2 minutes Easy
2 minutes Tabata Sprints
1 minute Easy
1 minute Tabata Sprints
Walk home.
Add all of that up, and its a 20 minute, high intensity interval workout.
One of the reasons I chose to do a Tabata style workout on the track was due to a very high wind down at the track. It hit close to 80 degrees today, but with a front moving through & on its way: which in North Dakota-speak means: "It's gonna get windy today..." Sometimes I swear all we produce up here in North Dakota is grains for the crops, and WIND. (Actually, Wind is being highly touted up here as the latest resource to tap into...finally! There are wind tower farms going up all around the state, including within 30 miles of the town I live in. So, if that gives you any indication of how windy it gets, we are HARVESTING WIND up here...)
Anyhoo...on most typical windy, windy days up here, I like to stick to Tabata style workouts because you'll have to end up hitting the wind now & then with the 20 second sprints that come up, teaching me how to handle the wind at unexpected times, such as during a road race or on a track itself. With Tabata style workouts, you work intermittently hard, and have periods of easy running recovery levels, plus if it really ends up taxing you, you can choose to walk during the "Easy" portions. Which is what I ended up doing for part of my last 2 minute Easy period, and for 30 seconds of my final 1 minute Easy period before the big final 1 minute Tabata circuit.
If you aren't sure what Tabata's are all about, check out the rage here:
http://asapworkouts.com/turbo.pdf with the Tabata Turbo Training article I have.
Run Strong, Run Fast...
Run So As To Win!
Coach Rick Karboviak
http://1MileNation.com
I love tabata workouts, but do them with body weight exercises rather than sprints. Great to see a few people took up the mile race. It would be good if this could gain momentum and done every few months.
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