Another Mile Ladder Workout, & a New Name for it
Greetings,
Today's morning run was cool, yet a bit muggy as I went into it. I decided on a good old "Ladder" workout, a 1-2-3-4-3-2-1 approach.
I am not sure if there is an acronym for the training style I do, other than labeling it HIIT, high intensity interval training. But, I feel most of my workouts are distance-based in their interval sections of easy pace & race pace levels. So, I am no officially calling it something:
DBIT: pronounced as "Dibbit", I will simply refer to it as Distance-Based Interval Training.
Here's my DBIT workout for the day:
Jog to track, roughly 2 minutes
Jog 400m in roughly 2 minutes
Start workout:
Jog 100m, Race Pace 100m
Jog 200m, RP 200m
Jog 300m, RP 300m
Jog 400m, RP 400m
Jog 300m, RP 300m
Jog 200m, RP 200m
Jog 100m, RP 100m
This ends up being 1 mile of hard, mixed in with 1 mile of easy.
My 100's & 200's were about 20 & 40 second times or less.
The 300's were 60 to 62 seconds, the lone 400 was about 80-81.
All in all, the 2 miles worth of running was completed in 15:30 in total time. Factor in the half-mile worth of warm-up joggging and its still 2.5 miles under 20 minutes.
I felt that wasn't too bad to be on target for my current paces. With 20s times as an average per 100m in these trials, that puts me at a 5:20 projected mile time. In April, I trialed out at 6:12. So, I'm pretty happy thus far with my progress, and I have about 3 weeks to go before my big track meet day.
Often I am asked why I do such HIIT-style, and "DBIT" style workouts. I created an article just for that, over at http://asapworkouts.com/turbo.pdf.
Enjoy the day, and Happy Father's Day to all the dads out there!
Run Strong, Run Fast...
Run So As To Win!
Coach Rick Karboviak
http://1MileNation.com
http://asapworkouts.com
Today's morning run was cool, yet a bit muggy as I went into it. I decided on a good old "Ladder" workout, a 1-2-3-4-3-2-1 approach.
I am not sure if there is an acronym for the training style I do, other than labeling it HIIT, high intensity interval training. But, I feel most of my workouts are distance-based in their interval sections of easy pace & race pace levels. So, I am no officially calling it something:
DBIT: pronounced as "Dibbit", I will simply refer to it as Distance-Based Interval Training.
Here's my DBIT workout for the day:
Jog to track, roughly 2 minutes
Jog 400m in roughly 2 minutes
Start workout:
Jog 100m, Race Pace 100m
Jog 200m, RP 200m
Jog 300m, RP 300m
Jog 400m, RP 400m
Jog 300m, RP 300m
Jog 200m, RP 200m
Jog 100m, RP 100m
This ends up being 1 mile of hard, mixed in with 1 mile of easy.
My 100's & 200's were about 20 & 40 second times or less.
The 300's were 60 to 62 seconds, the lone 400 was about 80-81.
All in all, the 2 miles worth of running was completed in 15:30 in total time. Factor in the half-mile worth of warm-up joggging and its still 2.5 miles under 20 minutes.
I felt that wasn't too bad to be on target for my current paces. With 20s times as an average per 100m in these trials, that puts me at a 5:20 projected mile time. In April, I trialed out at 6:12. So, I'm pretty happy thus far with my progress, and I have about 3 weeks to go before my big track meet day.
Often I am asked why I do such HIIT-style, and "DBIT" style workouts. I created an article just for that, over at http://asapworkouts.com/turbo.pdf.
Enjoy the day, and Happy Father's Day to all the dads out there!
Run Strong, Run Fast...
Run So As To Win!
Coach Rick Karboviak
http://1MileNation.com
http://asapworkouts.com
Posted by 1 Mile Nation at 6/21/2009 7:27 AM 
Categories: uncategorized
Tags: intervals Ladder interval training
Categories: uncategorized
Tags: intervals Ladder interval training
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