My version of a Hybrid HIIT Track Attack
Greetings,
Decided to go in the early morning again for my run today, as I have a little painting project going on for my window screen inserts, and my evenings are probably going to be tied up for a while.
It was nice enough to head out with just a t-shirt & light pants, I probably could have gotten by with a pair of shorts instead of the pants.
I wanted the workout to be about 15 minutes or less, so I did the following:
2 minute warm-up jog to the track
Jog 100m, Race Pace 100m x 8
Got my 100m RP times in 20-21 seconds for first few, then clipped them to 18-20 seconds on the last few.
I then went into a 200m jog, 200m Race Pace x 2, aiming for some all-out efforts on these final two laps. Got two 38 second 200m times on them.
I walked it home for recovery.
Overall, a good little brisk-paced workout. As far as my total time on the track for this run, I covered a full mile & a half in 9:50 total, which includes all the jog & race-pace times combined.
By doing this little 75% of a mile workout at race-pace, I was able to split up my overall workout into a sort of 'hybrid' workout, working on my 800m times for the first portion (100m jog, 100m RP x 8), and then the 400m race efforts (2 x 200 j/200 RP). I think it was a good break-in workout to get back into doing some hard stuff, because on Tuesday's run I was still feeling some effects from last Saturday's 5K personal best effort. My calves really took a beating on Tuesday, so last night I got them pretty good with The Stick device, a rolling warm-up device that I use religiously. They felt really good this morning and I didn't have any issues.
If you're in need of some High Intensity Interval Training workouts to do, 2-3 times a week, I advise that you join Twitter.com and follow me through the name TwackAttack on there. Each Monday, Wednesday, & Friday I will be sending out HIIT workouts over that service. You can also join a special TwackAttack Club community site to discuss your workouts with me and others. I don't have anyone as a part of TwackAttack Club yet, so I invite you to join it today. To fully get started, its best to read the TwackAttack Start-Up Guide, which you can find here: http://twackattack.com/twackguide.pdf
Run Strong, Run Fast...
Run So As To Win!
Coach Rick Karboviak
http://1MileNation.com
http://ASAPWorkouts.com
Decided to go in the early morning again for my run today, as I have a little painting project going on for my window screen inserts, and my evenings are probably going to be tied up for a while.
It was nice enough to head out with just a t-shirt & light pants, I probably could have gotten by with a pair of shorts instead of the pants.
I wanted the workout to be about 15 minutes or less, so I did the following:
2 minute warm-up jog to the track
Jog 100m, Race Pace 100m x 8
Got my 100m RP times in 20-21 seconds for first few, then clipped them to 18-20 seconds on the last few.
I then went into a 200m jog, 200m Race Pace x 2, aiming for some all-out efforts on these final two laps. Got two 38 second 200m times on them.
I walked it home for recovery.
Overall, a good little brisk-paced workout. As far as my total time on the track for this run, I covered a full mile & a half in 9:50 total, which includes all the jog & race-pace times combined.
By doing this little 75% of a mile workout at race-pace, I was able to split up my overall workout into a sort of 'hybrid' workout, working on my 800m times for the first portion (100m jog, 100m RP x 8), and then the 400m race efforts (2 x 200 j/200 RP). I think it was a good break-in workout to get back into doing some hard stuff, because on Tuesday's run I was still feeling some effects from last Saturday's 5K personal best effort. My calves really took a beating on Tuesday, so last night I got them pretty good with The Stick device, a rolling warm-up device that I use religiously. They felt really good this morning and I didn't have any issues.
If you're in need of some High Intensity Interval Training workouts to do, 2-3 times a week, I advise that you join Twitter.com and follow me through the name TwackAttack on there. Each Monday, Wednesday, & Friday I will be sending out HIIT workouts over that service. You can also join a special TwackAttack Club community site to discuss your workouts with me and others. I don't have anyone as a part of TwackAttack Club yet, so I invite you to join it today. To fully get started, its best to read the TwackAttack Start-Up Guide, which you can find here: http://twackattack.com/twackguide.pdf
Run Strong, Run Fast...
Run So As To Win!
Coach Rick Karboviak
http://1MileNation.com
http://ASAPWorkouts.com
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