The "Zone" Workout...?
Greetings,
Have you ever heard of the "Zone" diet? The one that's 40% carbs, 30% protein, 30% fat in its daily percentages?
Well, I have a good workout favorite of mine that's similar to "The Zone"s diet structure, but its distance-based. Here's how it goes...
40% of a mile at easy pace, then
40% of a mile at hard pace, then
30% of a mile at easy pace, then
30% of a mile at hard pace, then
30% of a mile at easy pace, then
30% of a mile at hard pace.
Cool-down with whatever you wish to.
Today's workout was done in the following speeds on the treadmill for me.
40% at 8.0mph
40% at 10.0mph
30% at 7.5mph
30% at 10.2mph
30% at 7.5mph
30% at 10.5mph
Time: 13:45 for 2 miles total.
Cooled down with half a mile at 7.5mph.
I must say this went better than expected, after a 2 week layoff from running, mostly doing (get this...) snow shoveling for 30-60 minutes a day, and kettlebell power workouts for 15-20 minutes in the Tabata format with clean & presses.
It felt like I haven't skipped a beat when I got back to running today. This really felt good. I like the 40/30/30 format because its not quite like doing a 50/25/25, where you do a half-mile fast, then finish it with 1/4 mile runs. You almost go as long as a half mile, and then you just do a little longer then a 1/4 mile to wind it down.
We used to do a similar workout on the track for the 5K in cross-country, where we'd do a 2000m run, then a 1500m and another 1500m. We'd also do a 40/40/20 workout with 2, 2000m efforts with a 1000m effort to end it.
On a treadmill, you can easily do this percentage-style format by simply looking at your mileage totals on the machine as you're runninig.
That's all for now. I've been in a good stretch of training clients again and its keeping me busy, but not taking up too much time either for me. Its a really good balance.
Run Strong, Run Fast...
Run So As To Win!
Coach Rick Karboviak
http://1MileNation.com
http://ASAPWorkouts.com
Have you ever heard of the "Zone" diet? The one that's 40% carbs, 30% protein, 30% fat in its daily percentages?
Well, I have a good workout favorite of mine that's similar to "The Zone"s diet structure, but its distance-based. Here's how it goes...
40% of a mile at easy pace, then
40% of a mile at hard pace, then
30% of a mile at easy pace, then
30% of a mile at hard pace, then
30% of a mile at easy pace, then
30% of a mile at hard pace.
Cool-down with whatever you wish to.
Today's workout was done in the following speeds on the treadmill for me.
40% at 8.0mph
40% at 10.0mph
30% at 7.5mph
30% at 10.2mph
30% at 7.5mph
30% at 10.5mph
Time: 13:45 for 2 miles total.
Cooled down with half a mile at 7.5mph.
I must say this went better than expected, after a 2 week layoff from running, mostly doing (get this...) snow shoveling for 30-60 minutes a day, and kettlebell power workouts for 15-20 minutes in the Tabata format with clean & presses.
It felt like I haven't skipped a beat when I got back to running today. This really felt good. I like the 40/30/30 format because its not quite like doing a 50/25/25, where you do a half-mile fast, then finish it with 1/4 mile runs. You almost go as long as a half mile, and then you just do a little longer then a 1/4 mile to wind it down.
We used to do a similar workout on the track for the 5K in cross-country, where we'd do a 2000m run, then a 1500m and another 1500m. We'd also do a 40/40/20 workout with 2, 2000m efforts with a 1000m effort to end it.
On a treadmill, you can easily do this percentage-style format by simply looking at your mileage totals on the machine as you're runninig.
That's all for now. I've been in a good stretch of training clients again and its keeping me busy, but not taking up too much time either for me. Its a really good balance.
Run Strong, Run Fast...
Run So As To Win!
Coach Rick Karboviak
http://1MileNation.com
http://ASAPWorkouts.com
Posted by 1 Mile Nation at 2/16/2010 10:06 PM 
Categories: uncategorized
Tags: distance based interval training interval training
Categories: uncategorized
Tags: distance based interval training interval training
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