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WORKOUTS


Muscles Man Pushups
Conditionning...pump it up!
Get in the gym, get a program, GET BIG=GET FAST=No injuries


PENN RELAYS PREPARATION

The Corporate Medley Relay (1200m, 400m, 800m, 1600m) demand both a lot of speed and a lot of endurance.

HARD WORKOUT

Interval session: Run at faster than race pace or at race pace. The number of intervals would total 1-1/2 to 2-1/2 times the race distance. Example, 4 to 5 X 200m at 27s for a 2 min 800m runner (may be 29s for you) with 2 minutes recovery. Steady run (Tempo runs): A hard, steady run 1-1/2 to 3 times as long as the race distance pulse 160 to 180 per minute. For Ken perhaps a 1,600m to 2km.

MODERATE WORKOUT

Interval session: Run at pace or slower. Number of intervals total 1-1/2 to 3-1/2 the race distance. How about 4 to 5 X 400m in 65 to 70 seconds with 3 to 4 minutes recovery. Steady run: Six to eight miles pulse at 130 to 150 per minute.

EASY WORKOUT

Sprinting Tempo: 8 to 10 X 200m with 100m walk revovery. Easy relax sprinting, work on form. Steady Run: Six to eight miles pulse under 130 per minute.

SPEED WORK

Sprint (spikes): 5 to 6 X 30m 100% effort 3 to 4 minutes recovery in between followed by Pyramid work: 200m, 150m, 120m at 90 % effort 4 minutes recovery between each or 3 X150 at 90% effort with 4 minutes recovery. I take 10 minutes recovery after the 30m.

Also I would recommend doing your weights, upper body too because when the legs do not want to turn over and the knees do not want to lift anymore...your arms will keep you going.


PRE-COMPETITION WORKOUT

This is a great & short workout to do 2 to 3 days before a meet.

Warm up:

2 laps of the track.
2x20m 'A' Run.
2x20m 'B' Run.
2x30m running backwards.
2 dynamic hamstring moves 2x20m, kick the leg or pick up sticks, depending on your style.
2x20m arm swings.
5 minutes of static stretches.
Leg swings against a fence sideways, forward, and back.

Training:

Spikes on run a stride of 60m.
Walk back, run a 60m acceleration.
5 minutes rest.

2x30m as fast as you can, then rest 6 min.
2x10m as fast as you can, if you can race with someone that would be best.
40 abs each quadrants and 40 swimmers.
20 pushups

2 laps for cool down and some easy stretching.


OVER 40 MAKEOVER WORKOUT


There are theoretically only 4, 3 1/2 weeks left to train for Nationals. Training should be tapering off by the week of the 12th to be rested for the meet. But that's still plenty of time to make a few adjustments and gain some speed. Here are some tips on training that were provided to me by a "pro" sprinter back when I first started sprinting. Between now and the week of the 12th, it would be good to try to get at least 3 days/week training. Start with the Day 1 training, then Day 2, then Day 3, and then rotate back to Day 1 and start again. Make sure you rest at least one day between training days, possibly two, especially after the Day 3 regimine. You can do light/normal/other workouts on the days off, but you need to make sure you rest your legs. NO TRAINING AFTER JULY 13!!! Just do light jogs to loosen up and stretch. Maybe a 100M here and there. Sent by Michelle Mohyla.

Day 1

Warm up:
800m jog -- jog!! This should take you 5-6 minutes.
Static Stretches of your choice.
3 sets of Dynamic Stretches:
Butt kicks - 25m, "run" so that your heels kick your back side. This loosens the quad.
Walk back.
Knee lifts - 25m, lift your bent knee to your chest (like the rockettes), first left, then right.
Walk back.

Training:
100m stride pace (25-30 seconds).
3 x 100m increasing intensity to get between 16-20 seconds.
1 x 150m, walk back.
1 x 150m (28-30 seconds).
Walk 400m.
1 x 300m.
Walk 400m.
1 x 300m (65-80 seconds).
Walk 200m.

Cool down:
Jog 600m (200m, 10 lunges, 200m, 10 lunges,200m, 10 lunges).
Stretch.
Drink water.

Day 2

Warm up:
800m jog -- jog!!
Static Stretches.
3 sets of Dynamic Stretches:
Butt kicks - 25m.
Walk back.
Knee lifts - 25m.
Walk back

Training:
100m stride pace (25-30 seconds).
3 x 100m increasing intensity to get between 16-20 seconds.
5 x 200m (200m, walk 200m).
40-45 seconds for the first 200m, down to about 35-38 seconds for the last.

Cool down:
Jog 600m (200m, 10 lunges, 200m, 10 lunges,200m, 10 lunges).
Stretch.
Drink water

Day 3

Warm up:
800m jog -- jog!!
Static Stretches.
3 sets of Dynamic Stretches:
Butt kicks - 25m.
Walk back.
Knee lifts - 25m.
Walk back.

Training:
100m stride pace (25-30 seconds).
3 x 100m increasing intensity to get between 16-20 seconds.
2 x 200m , 38-40 seconds, (200m, walk 200m).
Walk 200m or more after the last one.
2 x 400m (400m, walk 400m).
Target should be about 90-100 seconds your first couple times training this, 85-95 the second time, 80 the third. If you do a day 3 training a fourth time, try to get to 75 seconds at least one of the runs.

Cool down:
Jog 600m (200m, 10 lunges, 200m, 10 lunges,200m, 10 lunges).
Stretch.
Drink water

If you feel you need more rest time to catch you breath between sprints, take them!!!!! And drink water!!!!


Here is a recent Jason Brown workout. He calls it the 10 and 10

Warmup run followed by 2 miles at 10:00 followed by a 3-5 min cooldown interval followed by another 2 miles in 10:00 followed by another cooldown interval followed by a 4:40 mile and cooldown!!!


Hurdler

HURDLING?? Yes try it you will love it!

Sprinters - Add this to your warm-up. This will get you loose, I guarantee.
Line up about 5 hurdles (30" to 33" tall) about 5 feets in between and do the drills. Now pay attention, this is a one way thing, see picture!
Work it from the sides, from the middle, underneath...get creative. More important, stand tall, head up, knee up (well, you will have to), and use those arms.
Put more space in between and hop over...remember the one way thing.

How was it? Feeling good, now get on the track and run with a smile.


Ok here is a week long workouts for 400m runners.

Day one: 4 x 400 repeats at 90% with 8 minutes break between each.

Day two: Aerobic workout run for 30-40 minutes about 130 heart rate, for recovery and acid flush.

Day three: 4 x 600 repeat 75% 3-4 minutes in between.

Day four: Aerobic workout run for 30-40 minutes about 130 heart rate, for recovery and acid flush.

Day five: 3 sets of 3x300m
1. 3 x 300 @ 80% ----only break walk to the start
4 minutes break
2. 3 x 300 @ 80% ----walk to start
4 minutes break
3. 3 x 300 @ 80% -----walk to start
Make sure all 300m runs are at the same speed.

Day six: Aerobic workout run for 30-40 minutes about 130 heart rate for recovery and acid flush

Day seven: REST, you deserve it


The Rob Wilkes 800m Workout - Hold on!

Start with 1 -2 mile warm-up, lots of stretching and a few strides (hurdle warm-up). Then 4x200 at 800m race pace with 1 min rest between. After the last 200m take 10 minutes rest. After this, run a 600m at 800m race pace followed by 15 seconds rest!!! (no more) then a 200m with whatever you have left. If you add your 600m and 200m time (I guess you need to time yourself) you will have a very good estimation of your 800m time.


The Ken Thomas - Indoor Sprinter Workout

Yes even sprinters can use a treadmill to advantage.
Prep. - wear your flashiest Tiger outfit to the gym. Remember your gold chain.
Warm-up - 0.25 mile easy pace.
Workout - turn that thing up (the treadmill) all the way on for 23 seconds. Collapse on floor, chest heaving, and moan and sweat for as long as it takes for the "babes" to notice. Repeat - only necessary if the "babes" did not notice the first time.
Cooldown - 0.25 mile very easy. Pace up and down in the weight room, flex muscles and wink at the "babes". Go get a beer.


The Brigitte Laki - Ultra Workout (indoor)

Prep. - bring an extra large water bottle and a copy of Cosmo (Maxim for Men).
Warm-up - 1 mile easy and stretch. Get latest gossip 5 minutes.
Workout - 0.5 mile at 10min/mile pace followed by 0.5 mile at 8 min/mile pace. Simple! Repeat for 18-22 miles or until thrown off treadmill by gym staff with challenges like "Get a life".
Cooldown - 20 minutes on the bike. Update gossip 5 minutes, massage, manicure and "doo" for the evening.


The Tom Boone - Indoor Distance Runner Workout (treadmill)

Do it about every other week.
Prep. - Have a water bottle handy and may be a sport drink.
Warm-up - 1-2 miles at your easy pace. Stretch break after 1 mile.
Workout - Increase pace gradually while running continuously. Increase in 0.1-0.2 mph steps for 20-40 sec/mile pace each mile until running at 5km pace 4-6 miles after starting the speedup. No need to maintain 5km pace more than 0.5 mile. You are done. The workout has already has its wonderous effect. This stretches you out so gradually that you hardly notice the speedup until you are really flying! It teaches negative split running - you just finished a 10k at 5k pace essentially. Add the Tom Boone effect - level out at high speed until motor smokes.
Cooldown - 1 mile easy. Walk 10 minutes and stretch.



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USCAA

Marathon & Half Marathon
Miami, Florida
February 2, 2014
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