One of my Favorite Running Workouts: "indefinite number"x 300m r100m
My colleague @cstrimel has posted a very original contest for runners.
The contest consists on writting a "post regarding your favorite running workout (or at least favorite, depending on how you look at it) for a chance to win!"
He will reward the best posted Running Workouts according to a very well explained criteria or "Boosting Details" explained at "Share Your Favorite Running Workout and Win 5/3/1 SBD".
So, since today I did one of my favorite workouts, I'm sorry Craig but I have so many ;-) , I will share it with you trying to explain how and why I did.
What has been the ''Running Menu'' today?
Starter: 2Km of warming-up running + 3/5 progressive 80m length sprints for promoting legs activation.
Main Dish (or one of my Favorite Workouts): I wrote in the title "Indefinite Number" of repetitions of 300m long , recovering 100m at a slow pace (not stopping).
It has to be done at a fast pace but not at the limit since the recovery between intervals is not complete.
Depending on the distance of the race you are preparing and the Target goal time, you have to choose a particular number of repetitions, so, for a 5K race the usual number of repetitions may vary between 12 to 15 repetitions at a pace around 20" faster than your goal pace, so if your Goal time is 20' for the 5K and so the Goal pace is 4'/km during that race, the Interval pace should be 3'40"/km.
The rest between intervals is by running always at a lower pace during 100m, but never stop. Will be perfect if you cover those 100m within 40" as a maximum time (could be less of course).
That is why the best way to do this workout is by using an Athletic Track because there you can perfectly control the distances and the time, since you can easily identify the 100, 200, 300 and 400m signals marked on the track itself. So, using a chronometer while running you can see if the time per 100m is according to the planned pace which, at the proposed example means to cover the 300m within 66'' (22"/100m)
This workout is in fact a mix of two types, the Speed workout which improves the ability to run fast and which maximises oxygen delivery to the muscles, combined with Stamina development workouts, which normally should be last longer, at a lower pace and essentially improves ability to run a fast pace for longer time, improving your speed running at your Lactate threshold.
I wrote the word "indefinite" because when doing this workout you have the feeling that you are doing a hard work but not at the limit of your possibilities so, somehow, you finish the training with the sensation that you probably will run more repetitions without getting tired... and this is really a good feeling!!!
In such a case, don't fall into the error of thinking that you should be done it at faster pace. Speed intervals seems easy but they can be very harmful if you don't rest completely and this is not the case indeed.
In particular, since I am still in the process to get recovered from my Psoas injure, today I did only 10 repetitions, I got good feelings and the sensation that today has been a great running day!!!!
- Dessert: Cool down jog + stretching+hydration
Some Charts:
As a Summary of the running session today:
- 3 km of Quality Workout
- Average Heart Beat Frequency: 140 bpm
- Maximum Heart Beat Frequency: 175 bpm (I confess I have sinned running the last 300m at full speed 😋 )
- Total Lenthg including warm-up and cool-down: 7 Km
- Total time including stretching: 45'
Remember, if you want to see more details you can always check my activity:
https://connect.garmin.com/modern/activity/2542060009
Enjoy your day!
Breathe, Run, Dream, Live...
*FYI and Safety: Please, do not try to repeat this workout exactly as I did if you are not able at least to run faster than 39' on a competitive 10K race. Feel free here to ask me about how to do it and I will try to answer you depending on your current performance and goal expectations.
Running is a healthy activity and gives you lots of satisfactions and energy but first things first and your physical integrity must be your main priority.
for when the running art again!? i miss stellar ;)
Al final lo que dibujare es un pulpo!!
I like it. Even with the relatively slow pace, your heart rate shows a good level of fitness. The closest I have done to this workout is repeat 400s with a 400 jog rest, but I can imagine that keeping the rep to 300 would create a lot less lactic acid and allow for the shorter rests. 🤔
Yeah, well, if I'm not wrong, Lactic Acid delivery depends as well on how fast you run an anaerobical interval... If I would it run at 57" then the rest must be complete or almost (2' or longer) but that would be a workout for preparing shorter distances as 800m or 1500m.
For longer distances, this workout increase your stamina and psychological strength as well while developing your speed.
This is a good one! I'll have to give it a try in the training cycle before my next half.
la nova foto de fondo llueix espectacular 👏🏼
I was actually expecting a picture of you running like a pro.
How did you determine this?
Actually, the Heart Beat Belt does the work for me :-)
Oh, i see.
You got a 25.07% upvote as a Recovery Shot from @isotonic, currently working as a funding tool, courtesy of @toofasteddie!
@isotonic is the Bid Bot of the @runningproject community.
Earnings obtained by this bot, after paying to the delegators, are fully used to increase the SP of the @runningproject from which all affiliated members are benefited.
Check @runningproject posts in order to know further about.
Resteemed by @runningproject
Kind reminder:
Check new nominated Running Authors of the week and vote for yours!