May I Help Improve Your Running Game this May?

Workout for Monday, May 1, to Monday May 8

It’s not about perfect. It’s about effort. And when you bring that effort every single day. That’s where transformation happens. That’s how change occurs.

With my 3rd Track season coming-up as a head coach I thought I would share with our blog followers what I had created for my athletes last spring break. I also used a version of this for my athletes this year for conditioning. I hope some of you try the different types of running workouts you see below. I have thought of myself as a runner for 15 Every pro wasyears now and trying to get into cycling for about a year and a half. Something I have noticed with getting into another sport is how much I am feeling like a beginner… because I am. I am learning how to (as silly as it sounds) stop my bike correctly, get to an anaerobic level on the bike, and how to check my bike before going out. I am getting pretty good at clipping in and out and I can pump my tires pretty well ha. My point in all of this is that I recognize that being a beginner in anything is hard! You are learning more about yourself and the sport at throughout the process. I hope that these charts give you some ideas in the different running workouts that will help your running and racing improve. This is something I have a passion for and I would love to help someone into the sport. If you have questions please feel free to email us at KAFitnessToday@gmail.com. 

  • THE FOLLOWING IS ALTERED TO MATCH THE NEEDS OF OUR FOLLOWERS 🙂
Day Monday, May 1 Tuesday, May 2 Wednesday, May 3 Thursday, May 4
Type of workout Active Rest Interval Training   Recovery/Easy day for running
OR Active Rest
Threshold/

Tempo running

Challenge of the day!
MOTIVATIONAL MONDAY: Ask 1-3 people who or what has motivated them  in their life.  
Drink at least half of your body weight in ounces. For example 140 lb= 70 oz of water! #WCW Check-in with a girlfriend after you finish your workout! Send her a compliment or quote too! Do an extra stretching routine, YouTube video, yoga class, or stretch out for 15 minutes with a friend.

 

Day Friday, May 5 Saturday, May 6 Sunday, May 7 Monday, May 8
Type of workout Recovery/Easy day for running Interval Training REST-get ready for the week ahead Recovery/Easy day
Challenge of the day! Write down 3 things that you LOVE about yourself! Take a picture  after your workout and send tag @KAFitnessToday Login off, shut down all of your devices an hour before you go to bed. Dim the lights and relax! Thank your roomie(s)/parent(s)/significant other for something they did for you this week!

Active Rest

WORKOUT MENU: Pick 1 of the following ACTIVE RECOVERY WORKOUTS (LOW impact exercise that will help recovery time). The blue text box you should be doing with every active rest day!

Walking– go on a at at least a 20-30 minute walk. Swimming– have access to an indoor pool? Live in a warm place like me, find an outdoor pool! Swim for 15-30 minutes. Biking (Outside or stationary)– go on a at at least a 20-30 minute bike ride.
Elliptical– run for 20-30 minutes Play any other sport or other activity- play or participate in another activity for at least 20-40 minutes. Stretching– Go to the stretching MENU and do 15-20 minutes of that routine

Easy Run Day

Pick 1 of the following EASY RUNS (SLOW IT DOWN ) The blue text box you should be doing with every easy run day!

Warm-up: 2 minutes of an easy run

Stretch: Do the stretches (Good ones for runners reverse toe-touch, frogs, quads, calves, side to side, cat-cow, butterflies)

  • 25 minutes of easy to moderate activity (15 minutes can be running)
  • Abs Workout
  • 5-15 of the stretching routine below
  • 17-20 minutes of easy to moderate activity (10-15 minutes can be running)
  • 5 minutes of walking
  • Abs Workout
  • 5-15 of the stretching routine below
  • 15-17 minutes of moderate activity (7-12 minutes can be running)
  • 5 minutes of walking
  • Total Body Workout (scroll down)- should take about 8-10 minutes
  • Stretching Video
  • 25 minutes of easy to moderate running
  • Abs Workout
  • 5-15 of the stretching routine below
  • 17-20 minutes of easy to moderate running
  • 5 minutes of walking
  • Abs Workout
  • 5-15 of the stretching routine below
  • 15-17 minutes of moderate running
  • 5 minutes of walking
  • Total Body Workout (scroll down)- should take about 8-10 minutes
  • Stretching Video

Building Aerobic Profile

  1. Threshold/Tempo runningThis should be at a pace that is comfortably hard, meaning you are working relatively hard but can maintain the pace for an extended time. You would only be able to say short response rather than being able to carry on a conversation.

Why we do this type of activity? This will teach your body to clear blood lactate and will make your body more efficiently. 

Threshold/Temp MENU :Pick 1 of the following THRESHOLD/TEMPO ACTIVITIES. The blue text box you should be doing with every threshold/temp rest day!

Warm-up: 2 minutes of an easy run

Stretch: Do the stretches  (Great for runners: Reverse toe-touch, frogs, quads, calves, side to side, cat-cow, butterflies)

4 reps of 5 minute Threshold/Tempo pace with 1 minute rests

3 minute walk
4 reps of about 100m sprints

Steady 20 min run at Threshold/Tempo Pace

3 minute walk
4 reps of about 100m sprints

Cool-down: Walk or jog for 3-10 minutes

Stretch it out: Pick a stretching routine

Interval TrainingThis should be 85-95% race effort with rest in between

Why we do this type of activity? This type of training will maximize your aerobic power (again helping us process oxygen)

Interval MENU :Pick 1 of the following THRESHOLD/TEMPO ACTIVITIES. The blue text box you should be doing with every Interval Training day!A skipsA.jpg

Warm-up: 2 minutes of an easy run

Stretch: Do the dynamic warm-up (high knees, butt kicks, A skips, B skips, knee hugs, knee cradle, zombie walk, quad tip over

  • 3 minutes running HARD
    • 2 minute break-keep moving
  • 2 minutes running HARD
    • 2 minutes break- keep moving
  • 1 minutes running HARD
    • 2 minutes break- keep moving
  • 2 minutes running HARD
    • 2 minutes break-keep moving
  • 3 minutes running HARD
  • 1 minute running HARD
    • 1-2 minutes break-keep moving
  • REPEAT 6-8 more times
  • 3 minutes HARD
    • 2 minutes of walking or jogging
  • REPEAT 3 more times
  • 4 minutes HARD
    • 3 minutes of walking or jogging
  • REPEAT 2 more times
Cool-down: Walk or jog for 3-10 minutes

Stretch it out: Pick a stretching routine

Stretching

Stretch.jpg

Stretching After each workout you should be stretching!

Why we do this type of activity? This helps us prevent injury, workout tight spots, and keeps us ready for the next workout.

Yoga for when you are sore Yoga for runnerscool-down routine

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