Speed Endurance Workout – Week 15

The Hula Hustle is on Saturday, August 11th, just under a month away.  Still plenty of time to get ready, even if you have not been running these workouts.  Please register at https://runsignup.com/Race/MA/Milford/HulaHustle5KMilfordMA  or let me know if you can volunteer. Workout 1 Run 6x 200M on 4 minutes.  This is another FAST WORKOUT!  Sure, it is “only” 6x 200Ms but with the amount of rest your are getting, you should be running super fast.  Target times should be at least 2-3 seconds faster than what you ran the 2oos on 2 minutes.  Warm up really well and do your drills and dynamic stretching. Workout 2 Pickups 5 minutes at conversational pace and 1 minute ALL OUT.  Of course, you cannot sprint for a minute but you can sure push yourself hard for that minute.  Have fun feeling fast and then getting your heart rate and breathing back down to conversational pace during the 5 minute run....

Speed Endurance Workout – Week 14 (ish)

Happy Independence Day!!!  Sorry to have skipped the Fourth of July week.  We are back at it, though! Kait Owen and I are planning to run on Tuesdays at 7:30AM and Thursdays at 8:30AM.  (Tomorrow being an exception as we will be running at 7:00AM tomorrow.)  We will be starting the program from Week 1.  Please join us on Tuesdays and Thursdays, if you can.  If you cannot and or you have not started the Speed Endurance workouts and or you have fallen off of them, start NOW! Workout 1 Run 3 sets of 4x 400M on 2:30 – 3:00.   You should have 35-45 seconds rest between reps.  Take an additional 2:30-3:00 minutes rest between sets.  Target should be around 20-30 seconds slower than your mile time.  So if you mile time is 7:30, run the 400Ms at an 8:00 minute pace so your target for each 400M is 2:00 minutes.  Stay consistent with your pacing. Workout 2 Run 6x 100M on 2 minutes then immediately run 4x 60M on 2 minutes.  This is a SPEED WORKOUT.  Be sure to warm up very well, do your dynamic stretches, run some 60Ms at 60%, 70%, 80%, 90% before you start.  There is a lot of rest so run these at a controlled fast pace that you can hit every...

Speed Endurance Workout – Week 13

The Hula Hustle is right around the corner on Saturday, August 11th at 9:00AM in Fino Field.  It’s a great race — a good course, a great cause and lots of FUN!  Sign up to run it or let me know if you are available to volunteer. Workout #1 Run 2 sets of 4x 200M on 2 minutes.  Give yourself an additional 2 minutes rest between sets.  Look at how you did two weeks ago and shoot for the same targets.   If you haven’t done this one before, remember to set a target that you can maintain throughout the entire workout. Do not start out too fast or you will not be able to hit your targets! Workout #2 Let’s run a LADDER!!!!  Run 200M – 400M – 800M – 1200M – 800M – 400M – 200M.  These should be run at different paces as your will be able to run the 200M much faster than you run the 1200M.  Your rest between each distance will be a 200M jog.  Know that the 200M jog after the 1200M will go fast but you can do it!  It’ll be home stretch after.  This is a great workout for your cardio fitness and mental toughness!...

Speed Endurance Workout – Week 12

Please mark your calendars for the Hula Hustle 5K on Saturday, August 11th.  This is a fun tropical themed race from Fino Field along the rail path, including a jaunt on Clarke Island.  All proceeds go to the Jackie Gray Scholarship Fund. Workout #1 Run 6 sets of (300M on 90 seconds + 100M Fast).  Run these on 4 minute interval. 3-2-1 Go you will run 300Ms at a controlled fast pace. At the 300M mark, you will rest the rest of the 90 seconds.  At 90 seconds you will run a 100M FAST.  You will start the next set on the 4 minutes mark. Workout #2 Pick ups!  Run 12-20 sets of 2:00 minutes at a pace just faster than conversational pace then run :30 seconds FAST, as in all out.  Use the Interval Timer on your watch, if you have one. 3-2-1 Go you will run for 2 minutes at a pace faster than a jog. When your watch hits 2 minutes, run ALL OUT for 30 seconds.  When your watch hits the 2:30 mark, slow it down back to a pace just faster than a jog.  Repeat this for 30-50 minutes.  It does not matter if your fast paced :30 second runs don’t cover as much distance as you go through this workout. The point is to maintain the EFFORT throughout the workout, especially as you fatigue....

Speed Endurance Running Workout – Week 11

Do you have an event or race that you are training for?  Post about it on the Crossfit Never Doubt Rowdies facebook page and get a training partner or group together! Workout #1 Run 2-3 sets of 2x 200M on 2 minutes.  There is a lot of rest and not too many reps so this is really a SPEED, FAST TWITCH workout!  Target should be 3-7 seconds faster than the 200Ms run on Week 9 and a target you can  maintain throughout the workout.  Make sure you warm up very well for this one. Workout #2 Run 3 sets of 4x 100M OTM.  Take an additional 2 minutes rest between sets.  Take the targets you hit for the 200Ms on 2 minutes and divide that in half.  Your target for these 100s should be 2-5 seconds faster.  Maintain your...

Speed Endurance Running Workout – Week 10

How can you not want to run in this glorious weather?!  Get out and enjoy your running! Workout #1 Run 6 to 10 sets of pick ups – 5 minutes at a pace a bit faster than conversational pace and 1 minute FAST!  Do this as an out and back, if you can, so you can know if you are able to maintain your paces.  The idea here is to run a steady effort that is a bit harder than a jog.  Run for a minute FAST then recover again. Workout #2 4 sets of (4x 60M OTM and 1x 200M OTM)  Take an additional 2 minutes rest between sets.  At 3-2-1 Go, you will run 60M, every minute on the minute for 4 minutes.  At the top of the next minute, you will run a 200M.  Then take 2 minutes rest and repeat.  Do this for 4 sets.  All these should be run at an all out sprint effort.  See if you can maintain your times across all 4 sets.  Make sure you warm up well for this one because these are explosive, especially as you...