RUNNING WORKOUTS TO INCREASE YOUR SPEED!

YOUR RUNNING WORKOUTS WARM-UP:

• Walk while working in some slow high knee movements for 1 minute.
• Slow jog for 10-15 minutes.
• Run ¼ of the track (or city block) at a slow pace.
• Run the next ¼ of the track at an increasing pace.
• Repeat this 2x around the track.
• Jog slowly once around the track.
• Start your speed workout.

SIMPLE STRIDES: (BEGINNER LEVEL)

Goal of this workout: Teaches you to run faster. Include these after your runs before you start a weekly speed training cycle to get your body prepped.

These will also teach you how to finish a race strong!

1. Run your scheduled short run for the day.
2. When finished with your run: Set your watch for 20 seconds.
3. Start running while increasing your running speed in a 5-second count. Run for 20 seconds at your 1-mile race pace.

TEMPO TRAINING RUNS: (BEGINNER LEVEL)

Goal: Improves your lactate threshold and ability to resist fatigue.                 

1. Run at a slow jog for 15 minutes.
2. Complete some light stretching (here are some examples of dynamic and static stretches you could do!)  for about 3-5 minutes focusing on the quads and hamstrings.
3. Run for 20’ at 65-75% Vo2max or a pace that you could sustain for only 1 hour or your 10K goal pace. You don’t want to be able to carry on a conversation. Not sure what your Vo2max is?
4. Cool down.

City BLOCK WORKOUTS: (INTERMEDIATE LEVEL)

Goal: Gives you a break from traditional track speed workouts.                             

1. Start running down one city block at a slow pace.
2. Run the next city block at a faster pace. Repeat this 3x.
3. Run at a hard pace (about 5 seconds faster than the goal pace) for one city block.
4. Recover with a slow walk/jog down the next city block. Build up to 6-8 Sets.
5. Cool down.

HEART FOR HILLS: (BEGINNER LEVEL)

Goal for this hill workout: Improves your strength, power, and efficiency as a runner.                                                            

1. Choose a hill with a slight to medium grade.
2. Make sure you have warmed up!
3. Run up the hill at a hard, almost “all-out” pace for 20 seconds.
4. Jog slowly back down for a total rest of 2 minutes.
5. Repeat for a total of 5x for beginners. Work up to 8-10 hill repeats.

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So, what is anabolic running and what are its benefits?

If you are anything like me, you want to maintain a healthy body weight. Therefore, you perform cardio workouts and interval training on a regular basis. You would also, no doubt, like to build muscle. Therefore, you may go through muscle-building exercises that drive up your lactic acid levels as well.