interval training

Treadmill Workouts to heat you up this Winter!

NY Trail Run 1.jpg

 

1.       Hill Sprints: Warm up 10-15 min with 4-6 x :20 sec strides integrated in, then right into workout performing each “sprint”  @5k effort and 5-6% incline

:30 sec up-  1 min recovery @ 1%

:45 sec up – 1 min recovery @ 1%

1 min up – :90 sec recovery @ 1%

:90 sec up – 2 min recovery

Repeat 2-3 sets. Cool down 5-10 min jog/walk.

 

2.       Tempo Hill Pyramid: Warm up 5-10 min easy jog then right into workout, each effort performed at Tempo Pace (pace that is HARD for 10 miles, or slightly slower then 10k effort) with 2 min easy jog recovery after EACH.  ** Beginners can cut the mileage by just completing the pyramid down.

1 mile @ 2%  

¾ mile @ 3 %

½ mile @ 4 %

¼ mile @ 5 %

½ Mile @ 3 %

¾ mile @ 3%

1 mile @ 2 %

 

3.       Keep it Simple Hills:  Warm up 10 min with 4-6 x :20 sec striders

Complete 6-10 reps of :90 sec sprints @ 4% incline- 2 min recovery @ 1%

 2 @ 10k effort /2 @ 5k effort

 

4.       Tempo- Fast Intervals:  Warmup 5 min easy running, right into workout.

5 min Tempo – 3 min recovery easy pace

4 min Tempo into 1 min FAST – 3 min recovery

3 min Tempo into 2 min FAST – 3 min recovery

2 min Tempo into 3 min FAST – 3 min recovery

5 min best effort – 5-10  min recovery /cool down

*advanced, or those training for longer distances may perform this 2-3x through

 

5.       Speed Pyramid: Warm up 10 min as needed, right into workout

4 min @ Tempo pace (slightly slower then 10k)- 2 min recovery

2x 2 min @ 10k pace – 1:30 recovery

2 x 1 min @ 5k pace – 1 min recovery

4 min @ Tempo pace – 2 min recovery

2x 2 min @ 5k pace – 1:30 recovery

4x 1 min @ FAST – 2 min recovery after each

Cool down 5-10 min

 

 

 

 

Todays Swim Workout

I've decided to post some of my swim workouts for you! I always find it helpful and enjoy hearing about how others train, and what some of there go to workouts are. I often find people will do the SAME workouts on repeat week to week (and even day to day which blows my mind!), and although there is a positive to doing the same workout every once in awhile to track progress and build on , its nice to change things up! Especially in the pool. So, here is my workout from today! This is a great "meat and potatoes" type of workout, especially good for triathletes! :)

Swim Workout 4000yds

(today was short course yards, can adjust interval to meters by + 15sec/100)

  • 2000 swim nice and strong, progressing pace on the 30min
  • 500on the 7:30
  • 5x 100 FASTon the 1:30
  • 500 pull (paddles and buoy) on the 7:15/20
  • 5x 100 pull (paddles and buoy) on the 1:30
  • Cool down 300 mix stroke/free

Give it a go! I like this one because you get in and have to go straight 2000 from the start, which mimics a triathlon swim, which sometimes you don't even get a chance to warm up for. Your pace should increase for the 500 and even more for the 100's. If you are unsure of what interval to go on, swim 3x 100yds at a comfortable pace, take the average of those times and add 10-15 sec to it. Round up slightly or down to the nearest "whole" number.