After a break from any endurance sport getting back into the rhythm can be tough and it often takes a while to simply get back to where we were. Over the years I’ve learned a few different ways you can hurry along this process a bit by working on what you’ve lost during the break. So below
STEP 2 In step 2 of our Fuelling Performance guide, we discussed hydration and its role in exercise. Ever wanted to know how best to fuel your athletic endeavours? We took your top questions to Ted Munson a top Performance Nutritionist to produce this series of blogs. https://www.youtube.com/watch?v=zHHUK7MwDDU Exercise Nutrition: Protein & BCAA’s Protein is
Fuelling Performance | Exercise Nutrition | Step 3: Protein & BCAA’s Read More »
The scores are now in for week 3 and those teams who have managed to get their scores in are now featured on the table below.
In step 2 of our Fuelling Performance guide to exercise nutrition we discuss hydration and its role in exercise.
Fuelling Performance | Exercise Nutrition | Step 2: Hydration Read More »
In step 1 of our Fuelling Performance guide to exercise nutrition we discuss energy and its role in exercise.
Fuelling Performance | Exercise Nutrition | Step 1: Energy Read More »
This week is all power. For today’s workout following your warm-up find a steep hill or 10% or higher grade lasting at least 100m with a 100m run in and finish your warm up with an easy cruise up the hill and back down again.
When you’re ready you can start;
3 Rounds of “100 Hill Sprints”
100m – Run in
100m – Hill Sprint
200m – Downhill jog back down to start
Repeat x10
400m Per Repeat
4km Total
ATT Higher Or Lower
Using either a treadmill, track or a flat fast section of path 200m long for an out and back.
Complete as many rounds as possible in a 20 minute timecap of:
200m Hard
200m Recovery
Each hard effort should get faster as you work through the repeats.
If you fail to go faster on the hard 200m effort slow down and add an extra 200m to the recovery (400m) and then repeat the hard effort.
Pace accordingly and allow yourself some room early on to go faster later.
Score two ways:
Total number of hard 200m repetitions completed within the time cap.
Record fastest 200m time
Today we’re working on power endurance and the ability to keep working once your initial power wanes.
For today’s workout following your warm-up find a moderate hill of 5-8% grade lasting at least 400m with a 100m run in and finish your warm up with an easy cruise up the hill and back down again. Whilst you’re doing use your GPS to mark out 100m, 200m and 400m on the hill using ether landmarks or something easily identifiable to you (sticks/rocks etc).
When you’re ready you can start;
3 Rounds of “Double Uphill”
100m – Hill Sprint
100m – Downhill jog back down to start
200m – Hill Sprint
200m – Downhill jog back down to start
400m – Hill Sprint
400m – Downhill walk/jog back down to start
1.4km Per Round
3.6km Total
Notes
All workouts should be proceeded by a thorough warm-up involving several km of easy running and a build up in intensity
You can use the same hill as last weeks workout for consistency and compare 400 times.
3 Rounds of “Threshold 642”
600m easy run
200m hard run
400m easy run
200m hard run
200m easy run
200m hard run
200m Walk between sets
2km Per Round
6km Total
Notes
Easy Run – This should be a run at a rate of perceived exertion of 6-7 out of 10 you should be breathing easy throughout.
Hard Run – This should be a run at a rate of perceived exertion of 9 out of 10 you should be working on getting you 200 time as low as possible whilst being able to hold thought each set.
Today we’re working on power endurance and the ability to keep working once your initial power wanes.
For today’s workout following your warm-up find a moderate hill of 5-8% grade lasting at least 400m with a 100m run in and finish your warm up with an easy cruise up the hill and back down again. Whilst you’re doing this use your GPS to mark out 100m and 400m on the hill using ether landmarks or something easily identifiable to you (sticks/rocks etc).
When you’re ready you can start;
“Run for the Hills”
Complete 4 x 15 Second sprints off 45 seconds rest
Complete 1 x 400m run for time
Recover for 5 minutes with an easy jog down the hill and back to start.
Repeat twice more and combine your 3x 400m times for your total time/score.