Workout of the Week

Hello everyone...

Here is this week's Workout of the Week:

Tempo Bursts

Warm-up:  Five-minute brisk walk or jog at intensity 5/10

Main Set:

Three rounds of 12 minutes:

• Eight minutes at intensity 8 - 9/10 with a 10-second burst at the end of each two-minutes:
• Run 1:50, then burst for the final :10
• Run 1:50, then burst for the final :10
• Run 1:50, then burst for the final :10
• Run 1:50, then burst for the final :10
• Four-minute recovery at intensity 2 - 3/10

Cool-down:  Five-minute easy walk or jog at intensity 1 - 2/10

This is a good workout to teach consistent pacing despite multiple bursts of high speed.  It also helps prepare for races when you may need to surge through a pack of runners, for example.

As a final note, this workout may be done easiest outdoors; a standard 400m track may be ideal but it could easily be performed on any route.  It is possible to perform it on a treadmill but the lag of the treadmill speeding up and slowing down for each burst may be cumbersome.