This past week we hit three short speed sessions with intervals of 10, 15 and 20 seconds and three hard tempo efforts preparing the body and stride for the longer intervals ahead and by longer I mean 30 seconds to 3 minutes.
Even though I am preparing for track races I stay to the trails, tracks and stop watches are for competition. Slightly downhill paths, trails, and roads are for optimum training, and more fun!!
Each formal workout comes with the following mantra, "Maximum Effort, Maximum Results" - I aim to run each workout as fast as possible considering the length of reps, number of reps, and recovery periods. This is meant literally. As in a race, every ounce of my energy must be expended in every formal workout to gain the maximum benefits from those workouts. When I finish that last rep of a workout, I should have trouble walking for a short period; before recovery and warm down begins. Maximum stress results in maximum adaptation and then maximum performances in competitions that follow.
Training and competing at maximum effort is key!!!
The past week has been a good transition getting used to the rhythm of training, each week the achilles recovers a little faster after a hard effort, and takes a little less to warm up. This week we have some exciting workouts on tap with intervals ranging in length form 10 to 30 seconds with a variety of paces and rest intervals on gradual downhill terrain. Each workout will have 90 repetitions, so for example 90 x 10 seconds with 50 seconds off.
The following is the set up for my early season 3k to 5k track focus. Race weeks continue with the same format but less volume of intervals leading into events.
When I start preparing for my marathon in the fall, the intervals will increase in length with one easy two hour regeneration run per week to build tendon strength for the longer distances.
As it is early in the season the workouts to this point have been on the road, using time and perceived effort on how the achilles is feeling. Workouts will become more specific as weather and stride improves.
Passionate runner and nordic skier who happens to own a run & ski shop!