S'more DBIT's...
Greetings,
Today's morning run was amongst a sea of fog & damp, muggy weather. Decent temps though, and not really any major wind to contend with. I decided to try the following new DBIT format (distance based interval training) on the track today:
Jog 2 min. down to the track
Then, start my workout of:
300m jog, 100m Race-Pace
250m jog, 150m RP
200m jog, 200m RP
150m jog, 250m RP
Repeat one more time for 2 miles total on the track.
Walk home for recovery (4-5 minutes).
This totals up to 1400m at race-pace efforts, & 1800m at easy pace.
Total running time of from my home to the end of the last interval: 15:33. Since it takes me about 2 minutes to get to the track, that's about a 13:33 time for 2 miles.
I tried to keep it at 10 seconds every 50m for my race pace's.
20s for 100m
30s for 150m
40s for 200m
50s for 250m
For the 50m sections in-between, I used the goal posts as a marker for the 150m mark, and at about the midpoint of the press box, I had that as my 250m marker. Just the way it all lined up for me as guides to estimate when to start for those distances.
Easy paces were about 15 seconds/50m section, give or take. I was more concerned on the race-pace times than the easy pace ones.
I recently put a new article up on my ASAPWorkouts.com site, in regards to my "Super 7 Lists of Training Success", found here:
http://asapworkouts.com/super7list.pdf
It covers some basic principles that I've used for training clients & athletes. It has a 7-numbered theme going throughout it, so if you feel lucky, give it a read!
Run Strong, Run Fast...
Run So As To Win!
Coach Rick Karboviak
http://1MileNation.com
http://ASAPWorkouts.com
Today's morning run was amongst a sea of fog & damp, muggy weather. Decent temps though, and not really any major wind to contend with. I decided to try the following new DBIT format (distance based interval training) on the track today:
Jog 2 min. down to the track
Then, start my workout of:
300m jog, 100m Race-Pace
250m jog, 150m RP
200m jog, 200m RP
150m jog, 250m RP
Repeat one more time for 2 miles total on the track.
Walk home for recovery (4-5 minutes).
This totals up to 1400m at race-pace efforts, & 1800m at easy pace.
Total running time of from my home to the end of the last interval: 15:33. Since it takes me about 2 minutes to get to the track, that's about a 13:33 time for 2 miles.
I tried to keep it at 10 seconds every 50m for my race pace's.
20s for 100m
30s for 150m
40s for 200m
50s for 250m
For the 50m sections in-between, I used the goal posts as a marker for the 150m mark, and at about the midpoint of the press box, I had that as my 250m marker. Just the way it all lined up for me as guides to estimate when to start for those distances.
Easy paces were about 15 seconds/50m section, give or take. I was more concerned on the race-pace times than the easy pace ones.
I recently put a new article up on my ASAPWorkouts.com site, in regards to my "Super 7 Lists of Training Success", found here:
http://asapworkouts.com/super7list.pdf
It covers some basic principles that I've used for training clients & athletes. It has a 7-numbered theme going throughout it, so if you feel lucky, give it a read!
Run Strong, Run Fast...
Run So As To Win!
Coach Rick Karboviak
http://1MileNation.com
http://ASAPWorkouts.com
Posted by 1 Mile Nation at 8/9/2009 7:27 AM 
Categories: uncategorized
Tags: distance based interval training interval training
Categories: uncategorized
Tags: distance based interval training interval training
Comments