-5 min. rest-
400m x 4
2 min. rest between each interval
add total split times for intervals and compare to initial mile; score is +/- number of minutes and/or seconds of variance between the two efforts
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Kettle Bell Guy
5:12
ReplyDelete1:07/1:13/1:21/1:23 = 5:04
- :08
No introduction needed, a flat-out burn the all-weather surface workout. The ambiguous feature is formulating rest periods between intervals. Allotted rest does not necessarily vary the nature of the training, but it certainly alters the purpose via available exertion. Take for instance the chosen format, two minutes affords only requisite time to control breathing. Max effort 400-meter intervals demand far more than 120 seconds to replicate. So, within the confines of the selected prescription, diminishing returns are inevitable; shifting focus of the session toward cardio-respiratory endurance. Truly fascinating are multiple dimensions accessible utilizing this format. Considering the desired result, rest periods can be adjusted with infinite precision to define intention and related benefit.
ryan w...cfjax..great job on the run turbo....i just started back running.....my goal right now is to get my 5k under 20 minutes..my pr is 23:35....i guess besides just running..any suggestions on some workouts to increase my speed?...thx bud..
ReplyDeleteRyan,
ReplyDeleteYou mentioned the key "running". High intensity workouts with a barbell or body weight are great, but if you want to get faster you have to beat feet. Hit the track for speed, mile, 800m, and 400m repeats. Calculate your desired race pace and target intervals at pace below that number. Tempo runs are another great tool. Read the following:
http://runnersworld.com/article/0,7120,s6-238-267--11909-0,00.html
6:27
ReplyDelete1:28 / 1:34 / 1:32 / 1:29 = 6:03
- 0:24