Dallas / Fort Worth
STRENGTH AND RUNNING BLOG
for expert tips on running, strength training for runners, and nutrition
The last three months of the year is the best time to get serious about goal setting. You can fall into change with S.M.A.R.T goals to rock the holidays. Finish the year strong with end-of-year goals. In this blog post, I’ll help you set smart goals and provide helpful tips for reaching all your goals as we close out the year.
Welcome to another edition of Workout Wednesday! A few weeks ago I wrote a post called types of running workouts to increase speed and I received some feedback that while it was interesting to learn about the types of workouts, people were looking for the specific workouts they could do to increase speed.
It is hard to provide general interval training plans for people that I don't know. As a running coach, I develop training plans based on my client's current abilities, while keeping in mind their specific goals and limitations.
It is challenging to assign specific running paces to use for intervals on the internet. One pace would be much too easy for some runners and much too challenging for others. Trying to run at an arbitrary pace because a blog post told you to can lead to injury, overtraining and burnout. AKA don't do it.
I can get around this limitation by providing paces based on your current 5K pace. This way everyone can work at their own level based on a recently timed race. Have you ran a 5K recently? If not, just map out 3.1 miles on the road and record the time it takes you to complete. Run this 5K as you would an actual 5K race, moderately faster than what is comfortable. It shouldn't be a light easy jog and it shouldn't be an all-out effort run. The sweet spot is somewhere in the middle. Once you have established your current 5K pace, you'll be able to determine the appropriate pace to run each interval. It is important to run based on your current 5K pace, not a 5K race you ran 3 years ago and not the 5K pace you hope to run one day. You should only increase your interval paces when your 5k pace proves to be faster. Got it?
Track workouts are often described in meters which can be confusing to those of us who are used to measuring distance in miles. The track makes it very easy to measure distance in meters. You just need to count your laps:
200 meters is 1/2 lap of the track (one straight and one curve). It equals 1/8 mile.
400 meters is one lap around the track. It is equals 1/4 mile.
800 meters is two laps around the track. It equals 1/2 miles.
1600 meters is four laps around the track. It equals 1 mile.
Warm up by jogging for 1600 meters (1 mile / 4 laps around the track).
Once warmed up run 800 meters (1/2 mile / 2 laps around the track) 45-60 seconds faster than 5K pace. If your last 5K was at 10.00 minute mile pace (finished in 31 minutes), you would run this interval at a 9 to 9:15 minute mile (approx 4.5 minutes for 2 laps).
“It’s easy. Take your current 5K pace per mile then subtract 45-60 seconds to determine your first interval pace.”
Jog or walk 200 meters (1/8 mile / 1/2 lap around the track) to recover.
Run 1600 meters (1 mile / 4 laps around the track) 10-12 seconds faster than your current 5K pace. If your last 5K was a 10 minute mile (finished in 31 minutes), you would run this interval at 9:48-9:50 per mile
“Take your current 5K pace then subtract 10-12 seconds to determine your long interval pace.”
Jog or walk 400 meters (1/4 mile / 1 lap around the track) to recover.
Run 800 meters (1/2 mile / 2 laps around the track) 45-60 seconds faster than 5K pace. If your last 5K was at 10.00 minute mile pace (finished in 31 minutes), you would run this interval at a 9 to 9:15 minute mile (approx 4.5 minutes for 2 laps).
Jog 400 meters then walk 400 meters to recover and cool down.
That's four miles! You should complete this workout feeling fatigued but also feeling like you could do one more interval if your mean 'ol coach asked you to do it.
I recommend no more than 2 or 3 speed workouts per week for experienced runners and 1-2 for new runners. Always start with a solid running base of 20 miles per week of easy runs for at least 4-6 weeks before beginning any interval training. Always take a rest day or very easy run the day after a hard interval workout. Run your hard runs hards and your easy runs easy. Remember that adaptation to exercise (i.e. getting stronger/faster) happens during rest, not during the workout. Allow your body the time to recover, rebuild and get faster. Aim for 7-8 hours of sleep each night, fuel your body with mostly foods from nature, eat plenty of protein and carbs and you'll be set up for success.
Wondering about track etiquette? Check out my latest Running A-to-Z post about track etiquette. Don't make these mistakes when running on a track.
Have questions? Confused? Need clarification? Leave your questions in the comments or be a part of my new series "Ask the Trainer" and have your questions answered in a future blog post.
Like this post? It helps me when you share.
I am a NASM personal trainer and RRCA adult distance running coach that specializes in strength training for runners. I offer in-person training in the Shredshed, online training and Fit to Run bootcamps. If you are interested in a more in-depth running or strength training plan, please contact me. Have questions? I'd love to help.
While I am a certified personal trainer, I am not your personal trainer. Since I don't know your exercise abilities, injury background or medical history, please see your doctor before beginning any new exercise program.
Try these runner-specific exercises with a pumpkin for a full-body workout to carve out some fun this fall!
Runners who strength train are stronger, faster, and less injury-prone! While focusing on runner-specific exercises, I’ll show you the benefits of resistance training with one piece of equipment—a kettlebell. This program is five weeks of progressive workouts that take about thirty minutes each, two to three times per week.
Can you get in a good workout with resistance bands while traveling? I put together an effective, full-body, travel-friendly resistance band workout for on the go!
Foam rolling can aid in recovery, improve range of motion, and help prevent injuries, but if you are making any of these mistakes, you could be inhibiting progress. Don't be discouraged by foam rolling; learn these techniques to avoid pain and get the most of your roller. Don't make these seven foam rolling mistakes.
How do you fit running and strength training into your training schedule for the best results? How do you avoid over-training? Understand which strength exercises are best for running performance and injury prevention, and how to structure your training to run longer, stronger, and faster.
Runner-specific strength exercises don’t have to be complicated. Use this fabric loop resistance band workout to target your hips and core to run stronger.
If your gym equipment is limited it is a perfect time to focus on unilateral exercises. Use this time to focus on what you need, rather than what you want. Single-side exercises using one dumbbell can build independent limb strength, even out imbalances, and build stability. Try this one dumbbell upper body and core-focused workout when you can’t get to a gym.
If you have limited equipment try this one dumbbell lower body workout that can do at home.
How to avoid common gym-goer mistakes to get the most out of your commercial gym membership. Tips for better results on the cardio machines and weights that anyone with a gym membership can use.
Welcome to another edition of Running A-to-Z where each week I cover a running-related topic following the order of the alphabet. If you missed any past Running A-to-Z posts you can catch up on letters A-S in the archives. (Only 6 more letters 'til the end of the alphabet! It's been a fun 20 weeks so far!)
This week we are on letter T. T is for track etiquette. The track can be a confusing and intimidating place for new runners, but it doesn't have to be that way. If you just follow a few basic rules of the road...err...track, you'll fit in a like a pro.
Warm up stretches or non-running exercises should be done off of the track lanes.
Stay off the grass or field in the middle of the track.
Always run counterclockwise.
The inside lanes are for faster runners. The lanes to the right are for the slower runners and walkers. Always move to the right if there are faster runners than you on the track.
Always be aware of runners around you when you are starting and stopping.
It is nice to have a running partner or two, but do not run more than two people abreast (side by side) so you aren’t blocking other runners from getting by.
Move to the right if you hear someone calling out "on your left". This means that a runner is coming up on your left to pass you. Probably best to leave the headphones at home so you can hear someone calling out to you.
Do not stand, stretch or chat on the track.
Leave your phone at home or in the car. No texting, talking or scrolling while running or walking on the track.
Always be respectful of other runners, the community and the property. Throw away any used water bottles or litter left on the track or surrounding areas (even if it is not yours).
Got it? Good. The track is a great place for speed work, intervals or laps on a flat, spongy, soft surface that is easier on the joints than concrete or asphalt. Once you learn basic track etiquette, you'll fit in with the some of most dedicated runners in your town.
Stay tuned for Workout Wednesday this week where I will share a track workout you can do to increase your speed.
Have questions? Leave them in the comments or be a part of my new series "Ask the Trainer" and have your questions answered in a future blog post.
Like this post? It helps me when you share.
I am a NASM personal trainer and RRCA adult distance running coach that specializes in strength training for runners. I offer in-person training in the Shredshed, online training and Fit to Run bootcamps. If you are interested in a more in-depth running or strength training plan, please contact me. Have questions? I'd love to help.
While I am a certified personal trainer, I am not your personal trainer. Since I don't know your exercise abilities, injury background or medical history, please see your doctor before beginning any new exercise program.
