Running Workout - Intervals
by Racer X Virtual Trainer
This is an important running workout to add to your weekly routine. It places emphasis on speed (running) and your bodies ability to transport oxygen at maximum capability. It is a very intense workout of sprint intervals with 2 minute rest periods.
10 minute easy warm-up
4 sets of 20 second stride outs with 1 minute recoveries. A stride out is a short burst of intense running. First stride out should be 85% of full sprint speed, second 90% and so on.
Interval Set #1 - 1 Minute full sprint, 2 minute recovery, 2 Minute full sprint, 2 minute recoveryRepeat 4 more times for a total of 5 sets
10 minute Cool down
Click here to see my Garmin Heart Rate Data that goes along with this workout.
During the recovery, you can either walk or jog. Obviously the better shape you are in the more likely you will be able to jog to recover. Rely on your heart rate monitor to let you know when you have returned to heart rate zone 1.
During the intervals, don't worry to much about your heart rate. It should be maxed out or your not going hard enough! On a scale of 1 to 10, your effort level should be a 10.
That's it for now, until next time, good luck with your training and remember, if you have a question, log on to the Virtual Trainer Expert Forum and have your question answered by a panel of experts. In addition, be sure and check out the Racer X Virtual Trainer archive section. Your complete one-stop information zone for motocross fitness.