Hello! Please check out my video HERE: https://www.youtube.com/watch?v=scoIYc8V6Io  

But here is the summary:

First I want to take you through my favorite warm up for a race or run. This is ideal for getting the blood moving, working on some mobility and lastly not getting too tired if the event is long for you. After all who needs to run 2 more miles before a marathon! (Or half or full ironman!).

So it’s 3 sets x 10 reps of:

1. punters.
2. lateral swings.
3. hip openers.

Then the second half of the warm up is some form work and drills. Each week we will focus on something different. This week it’s proper use of the forefoot. This is where you take off and by using it we can help avoid heel striking when you land. Do 30 seconds of the drill then 30 seconds light jog thinking of proper form. So the three drills that will get you on your toes and keep you there are:

1. kick backs
2. High knee aka marching band
3. Skipping

I demonstrated these in the video as well. So please check them out. The focus here is to be mindful of using your forefoot properly.

The workout as written is:

3 x 10 of punter, lateral leg swings and hip openers.

Jog lightly 2-5 minutes.

3 x 30 seconds of kick backs, high knees, skipping with 30 seconds of light jogging between.

Light jog 2-5 minutes to bring the heart rate down to 60% of your max.

The main set of the workout is 4 x 40 seconds ALL OUT on 20 seconds rest. This is the perfect “introduction to speed work” workout so I tend to have people do it first. If you are fit and ready to rock you can add 2 minutes of light jogging and another set of 4 x 40 seconds all out with 20 seconds rest.

Cool down is 5-10 minutes light jog.

I also like this workout because it doesn’t require lot of space so you can find a side street with no one on it and not risk contact.

Alternative Workout: If it’s a recovery week, or your fitness is thin, (or if theory you were tapering, but that’s not likely since races are not yet back on) do the warm up and drills but only 1 set of 4 x 40 second and do them as a slight pick up, focusing on turn over and a higher cadence but don’t go much harder.

This week we continue the early season type of speed work moving from short vo2 max work to hill repeats, which are often called “speed work in disguise.” You get all the extra effort, with none of the pounding and its also more of a strength session. 

SQUAD! Here we are, the first “track” workout of the speed workout. Why did it take 3 weeks? Because I wanted the first workouts to be primers to speed work. Speed work is like fire, a little can cook your food, too much can burn down your house. So with that in mind this is still an “early peak” workout. This should meet your needs as it will 1) keep you sharp if you are sharp already without burning you out (burning down your house) since most of the races are still a way off do to COVID. 2) Give you some early speed work if you are not yet sharp without getting you sick or injured.

So here is the workout:

Warm up the all lunges addition! 3 x 30 seconds of lunges, lunges with back twist, side lunges, backwards lunges with 30 seconds of light running after. You are welcome to mix and match the different warm ups movements.

Drills the knee addition! : 3 x 30 4 beat run drill, bounding, lateral cross overs with 30 seconds run between drills.

2 minutes easy jog to make sure you are loose.

Main set: 800 meters, 800 meters, 400 meters, 400 meters, 200 meters, 200 meters. This workout is with a rest interval as 1/2 of the work interval. So for example if it takes you 4 minutes to do the 800, then light jog recovery is 2 minutes. IF you need more recovery time that is fine.

Cool down: 5-10 minutes easy.

Here is why this workout is good for you right now: It put the hard work up front, so your less likely to totally blow up since second interval is a each step down to half the distance. Early in the year its very likely you don’t know how much fitness you have and this workout will limit the change you take it out way too hard since you just have to hold on as each interval gets better.

Effort should be best pace you can hold. This will be 85-95% of your max heart rate.

ALTERNATIVE WORKOUT: If you are not ready for speed work do the work intervals at 70% of your max heart rate. Do the rest of the workout at 65% of your max heart rate. ALSO don’t do too much if your not yet race fit and end the workout where you feel taxed.

HELLO!!!!

For this weekend here is the workout.

Warm up: 3 x 30 seconds of : 1) a compound movement of stretch and drill. Knee hugs-toe push off and 2) lung with knee and elbow drive. Do 30 seconds light jog after each.

Warm up continues after that with 5-10 minutes zone 2 until you are nice and loose.

The main set is 12-16 x 100 meters ALL OUT SPRINT. Zone 5+. Top end speed work here. With a full 100m recovery. If this was on the track it would be sprint the straights, recovery on the corners. But its a great COVID workout because you just need to find 100m of space where others are not so this workout has a smaller foot print then most runs.

I really like this workout ow because its a chance to go very fast without peaking or burning yourself out.

Cool down is 5-10 minutes of easy running.

ENJOY!

Hello BTC! May is amazing. My favorite month perhaps.

Today’s workout is a classic. Warm up of knee hugs, table tops, and scoops. Followed by 5-10 min light job at zone 2.

Mainset is 2-6 x 800 (1/2 mile). Zone 4-5 best pace you can hold. Rest is interval is 1/2 of work interval. For example if it takes you 4 minutes to do the 800, then light jog for 2 minutes.

Cool down is a series of stretches in the video. Also I am bringing back core! 1-3 sets of 20 leg lifts, Russian twists, and cobras.

Enjoy!