Skip to main content

Time to get serious!



Okay, the Warrior Dash is in seven weeks and its about time we did some RUNNING! That's right, just flat out plain old running. For this reason, I am going to explain the concept of PACING INTERVALS. Pay close attention. (Or have a cup of coffee and skip ahead to the workouts.)

So, lets say you are used to walking or jogging at a moderate or pathetic pace, but every time you try and push yourself to go faster, you end up with a stitch in your side, or just plain worn out before you go the distance. Pacing intervals are designed to help you increase your intensity over time until you can maintain your new intensity for the entire duration of your run/bike/swim/row, etc.

For example, using a rate of perceived exertion scale, you are used to running at an intensity level of 5 on a scale from 1-10 with 1 being walking through the mall and 10 being close to death. You want to increase your pace such that the distance you run in 45 minutes is longer. To do this outright, you could just sprint. But after about 2-3 minutes, you would be lying on the side of the road, possibly vomiting.

Instead, try increasing the pace and/or intensity at which your run a set time or distance and then rest for a set period of time before repeating. If you were on a treadmill, let's say you are used to jogging at 4.5 miles per hour. To use pacing intervals, try increasing the speed to 5.5 mph for 2-4 minutes (don't push yourself to failure or you won't be able to complete the workout). Walk or jog to recover for 1-2 minutes.Repeat this interval for the normal duration of your run. If you don't rest too much, the immediate result is that you will have covered more distance. In the meantime, your muscles will have adapted to the higher demand for fuel and will start generating more mitochondria. Your respiratory and cardiovascular systems will respond to the increased demands for more oxygen and become more efficient. Over time, you will want to extend the length of the intervals until you are running the entire distance/time at the higher pace.

As an aside, Stephen Seiler has written an amazing course on the science of interval training and how to use it to improve performance. It is available on-line through the ISSA as a continuing education course.

So, back to training.

Monday:

Strength:

Back Squat 3x10
Bench Press 5x5

Conditioning:
Kettlebell swings 1 minute on, 1 minute off, 5 rounds

or

5 Pullups
15 Goblet Squats
15 dumbbell curl and press
15 deadlifts
15 1/2 turkish getups, each side

Tuesday:

Sandbag clean and shoulder, 20
Sandbag carry, 50 meters
Sandbag Zercher squat, 10





Wednesday:

Strength:
Deadlift, peak to max and do 3 sets across of triples
Dumbbell curl and press:  3x10

And/Or

High Intensity Interval Training
15 pushups
15 box jumps
50 meter sprint
4 rounds, followed by 400 meter run

Thursday:

Rest Day

Friday:

Strength:
Squat,peak to max and do 3 sets across of 3-5 reps
Overhead Press, 5x5
Pullups: 3 x max reps

OR

400 meter run
30 squats
400 meter run
30 body rows or 3 rope climbs
400 meter run
30 walking lunges or stair run
400 meter run
30 pushups
400 meter run
30 knees to elbows or situps
400 meter run

Popular posts from this blog

When to Stretch and Why

Sara Fleming, BA, MS, ISSA CFT

Stretching is generally viewed as beneficial. However, the type and timing of the stretch can have a positive or negative effect on the person doing the stretching depending on their activity. Dynamic stretching before a work out helps muscles warm up and increases their range of motion and elasticity prior to exercise. Static and/or proprio-neuromuscular-facilitation (PNF) stretching after an exercise and/or during the cool-down phase of a work-out can help restore a muscle’s range of motion after repeated contractions, correct a range of motion for correct form during a lift, and may help reduce delayed onset muscle soreness (DOMS).

It has been hypothesized that static stretching immediately prior to athletic competitions requiring power and force may actually diminish performance. (Shrier, 2004) In addition, Shrier hypothesizes that static stretching can cause an anesthetic (pain reducing) effect on injured muscles, increasing the performance …

Next Level

So, there are those of us who work out regularly to look and feel better and improve our general health.  There are those of us who just like to lead active lives and enjoy nature and the occasional physical activity.  And then there are those of us who like to challenge themselves to push past our perceived physical limitations and see how far down the rabbit hole we can go.  While this last one is certainly an admirable pursuit, as are the other two, I must say it is the one I most commonly see go sideways.

If you are contemplating taking things to the next level with your training, you must first sit down and realistically assess what you are about to take on.  Next level training is not just about pushing yourself in the gym, but also managing your personal life, your recovery, and your expectations.  It also means knowing when to go low and slow and when to go hard.  The most common mistake a lot of people make is that they think next level means going harder all the time.  But,…

Training for the Warrior Dash

Over the past couple of years, obstacle course races such as the Warrior Dash have become insanely popular.  Since I first posted about training for the Warrior Dash, I've gotten a lot of inquiries from clients and other trainers about how exactly one should train for the Warrior Dash or similar short distance obstacle course races.  I've heard people tout everything from Crossfit to P90X to not training at all as being the best way to train for one of these races, but I believe there is a middle ground that can serve far more people, especially beginners, without getting too extreme or requiring a lot of equipment.  Obviously, the best training protocol is tailored for the individual, but with a little information, its relatively easy to tweak a program for your own needs and fitness level.

The first time I saw a video of the Warrior Dash on Youtube, I thought to myself, "Those people are crazy."

I also thought, "I want to do that".  
I watched a few mo…