More Xpress Lane Workouts
Greetings,
In my running article over on http://asapworkouts.com, "Express Lane: 10 Miles or Less", (found here: http://asapworkouts.com/express.pdf ) I talk about how you can get in quality workouts with 10 miles or less per week.
Today's treadmill run was a snapshot of that style of workout, something brief, concise, to the point.
Here's how it went:
1/2 mile warm-up at 8.0mph
1/4 mile at 10mph
1/4 mile at 7.5mph
1/4 mile at 10.1mph
1/4 mile at 7.5mph
1/4 mile at 10.1mph
1/4 mile at 7.5mph
1/4 mile at 10.2mph
1/4 mile at 7.5mph
2.5 miles total for a run, under 18 minutes. 1 mile of fast stuff at mile pace, 1.5 miles at a good recovery pace.
All in all, its the type of workout that keeps you thinking and adjusting, hitting your body with jolts of speed to shake things up in the end. It's those jolts of speed in the end that make the maximum impact on your running improvements for you.
With a traditional style of run, where you set out at the same, medium-easy level pace for 3-6 miles, your body eventually gets used to operating at such mundane levels over time. If you did little to no speedwork sessions, you may improve some, but not a lot. This is due to your body's need to be trained at the speeds it wishes to attain.
It's why basketball players do drills at 'game speed': high intensity, full-bore, pedal to the floor. If they expect to move that way in a game, they must do it in practice.
If we take this same speed-specific concept and apply it to running, you have to run at your paces you want to perform/race at, otherwise your body won't know how to handle such speeds for very long when it comes down to it.
If you want to make specific goals and changes in your running, bottom line is that you're going to have to run faster at some point. The mile pace you can handle is a good place to start in building up speed.
In case you haven't heard already, I've announced the new 1-Mile Virtual Race to be held in January in Wednesday's blog update. Check out all the information on "The Big 1...On The 'Mill!" right here: http://asapworkouts.com/1MNVR.html
Until next time,
Run Strong, Run Fast...
Run So As To Win!
Coach Rick Karboviak
http://1MileNation.com
http://ASAPWorkouts.com
In my running article over on http://asapworkouts.com, "Express Lane: 10 Miles or Less", (found here: http://asapworkouts.com/express.pdf ) I talk about how you can get in quality workouts with 10 miles or less per week.
Today's treadmill run was a snapshot of that style of workout, something brief, concise, to the point.
Here's how it went:
1/2 mile warm-up at 8.0mph
1/4 mile at 10mph
1/4 mile at 7.5mph
1/4 mile at 10.1mph
1/4 mile at 7.5mph
1/4 mile at 10.1mph
1/4 mile at 7.5mph
1/4 mile at 10.2mph
1/4 mile at 7.5mph
2.5 miles total for a run, under 18 minutes. 1 mile of fast stuff at mile pace, 1.5 miles at a good recovery pace.
All in all, its the type of workout that keeps you thinking and adjusting, hitting your body with jolts of speed to shake things up in the end. It's those jolts of speed in the end that make the maximum impact on your running improvements for you.
With a traditional style of run, where you set out at the same, medium-easy level pace for 3-6 miles, your body eventually gets used to operating at such mundane levels over time. If you did little to no speedwork sessions, you may improve some, but not a lot. This is due to your body's need to be trained at the speeds it wishes to attain.
It's why basketball players do drills at 'game speed': high intensity, full-bore, pedal to the floor. If they expect to move that way in a game, they must do it in practice.
If we take this same speed-specific concept and apply it to running, you have to run at your paces you want to perform/race at, otherwise your body won't know how to handle such speeds for very long when it comes down to it.
If you want to make specific goals and changes in your running, bottom line is that you're going to have to run faster at some point. The mile pace you can handle is a good place to start in building up speed.
In case you haven't heard already, I've announced the new 1-Mile Virtual Race to be held in January in Wednesday's blog update. Check out all the information on "The Big 1...On The 'Mill!" right here: http://asapworkouts.com/1MNVR.html
Until next time,
Run Strong, Run Fast...
Run So As To Win!
Coach Rick Karboviak
http://1MileNation.com
http://ASAPWorkouts.com
Posted by 1 Mile Nation at 12/18/2009 4:52 PM 
Categories: uncategorized
Tags: mile training interval training
Categories: uncategorized
Tags: mile training interval training
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