Run Workout of the Day – Disclaimer – please seek medical advice before starting any new workout routine. This is a sample workout I have done in the past. I will continue to put up sample workouts in a variety of sports and eventually training plans that I have used in the past. Read past the workout to see my thoughts on this type of training.
2×400 meter warm up – easy jog each 400 meters. Focus on Form, running upright, shoulders back, arms moving parallel with the body and not crossing the midline. Hands relaxed, landing with a mid foot strike as opposed to a heal strike. 1-2 minute recovery between 400s.
If you do not have access to a track go by time.
Drills and Skills – 10 walking lunges each leg 4 times (2 sets of 10 each leg)
4×10 skips – 10 skips (5 each leg) done 4 times
4×10 – high knee (5 each leg) done 4 times
20 x 25 meteres (5 seconds if you are not on a track) at no faster than 1 mile race pace (if you are not sure it should be a 6-7 on perceived rate of exertion scale which is 6-7 out of 10). This needs to be an aerobic effort. NOT a sprint! Also note that your 1 mile race pace is current not based off a previous personal best mile. Recover 1-2 minutes, between each 25 meter effort or until you feel your heart rate to base line warm up level.
20 x 60 meters (or 20 x 10 seconds) no faster than 1 mile race pace) or 6-7 aerobic effort on scale of 1-10. Take 1 -2 min or until you feel like your heart rate is back to base line warm up level.
20×25 meters/20×5 seconds – This time I want this run at 1 mile effort. or a 7 on scale of 1-10. Again not a sprint! recover 1-2 minutes or until back at baseline warm up heart rate.
Cool down with easy 5 minutes walk/jog.
Total – approximately 3500 meters including drills. Should take about an 1 hour to complete.
This workout is not designed to be hard. This is an aerobic level workout designed to let you focus on form and running at an aerobic pace comfortably. The choppy nature of this workout forces you to get back into perfect running form quickly but will lay the base for later workouts that have faster intervals and/or longer intervals.
Keep reading to see the thought process behind this type of training.
I started running at 13 years old. I went on to run track and field in high school and college before switching over to triathlon.
Coaches, magazines and training plans I encountered during this time all had one thing in common… volume was king. It makes sense because adding more volume to a workout resulted in better results. It worked great for me until I got injured…. and kept getting injured. A stress fracture here or there would set me back for a while and then I would be back to high volume adding in more intensity and the cycle would repeat.
I began to think what if there was another way. A better more effective way to train. Runners like Rodger Bannister and Joe Binks and Paavo Nurmi thought intervals to be king. They figured that to run fast on the track you had to run at your desired speed over and over again. The problem is that is a lot of intensity to absorb and most people (myself included) would take years to work up to that level of fitness (assuming your body would hold up and would not break down along the way).
In another post I am going to link and share some interesting ideas and case studies I read that led me to this style of training, but the focus on building up an economic, efficient running engine and then adding in more intensity and volume may be a better alternative to the current mainstream idea of fast and long.
I have taken care of enough people professionally, and worked with enough people personally who have dealt with these same problems that I see it being a problem, or trend, in our culture. We see it every day that to be fit and beautiful we need to work out twice as hard with half as much sleep and calories in order to be successful. I will continue to explore these topics on Democratize Health in the coming posts! I have some specific ideas (Ones I have used myself and ones I have gotten from other people or researched personally) that may help those of you who are frustrated by injury, training plateaus, boredom, adrenal fatigue, slower race times, etc. While I cannot say that everyone’s situation is the same, nor will I promise a magic solution to injury prevention and professional level racing times, I do hope to offer some effective solutions to staying healthy, fit, and happy and not having to work your self to death to obtain the perfect image of yourself. So stay tuned!