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Conversions:
1 mi = 1.609
k
1 mi = 5280 ft
1 km = 0.621 mi
1 k = 1000m
100 yd = 91.44 m
100 m = 109.4 yd
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Special workouts:
Death by 10
meters
Set up 2
cones 10 meters apart. Each minute complete one more trip across the cones
until you cannot continue within the minute.
Tabata run
Sprint 20
seconds, rest 10 seconds, repeat for a total of 8 times. If you have a
treadmill, set it to 12% incline and to 30 seconds per mile slower than your
5k pace. For variations, do 10:5×16, 30:20×8, and 40:20×6.
Hill repeats
2 x 3/4
1 mile hill repeats holding fastest possible pace without deviating more then
1 minute and recovering 1 min before descending hill easy. Repeat after 1 min
recovery at bottom of hill. On treadmill use 7% grade, recover 2 min and repeat
Run 10k
with a 1:00 negative split (second 5k 1:00 faster than the first).
Run 5k,
but every 2:00 drop for 20 pushups and 20 squats.
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Standard outdoor track: 400m
Standard indoor track: 200m
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Commonly
competed track distances: 100m, 200m, 400m, 800m, 1500m, 3000m,
5000m, 1000m
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Common
cross country distances: 5k, 6k, 8k, 10k,
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Commonly
competed road race distances: 5k, 10k, 12k, 15k, 21.1k (half marathon),
42.2 (marathon)
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US military test distances:
1.5 mi – Navy, Air Force, Coast Guard
mi – Armymi Marine Corps
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Other running tests:
40 yd – NFL
12 minutes – Cooper Test for VO2 Max
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Taskpriority workouts:
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Timepriority workouts:
3 rounds of: (20sec on/60sec off, 20sec
on/50sec off, 20sec on/40sec off, 20sec
on/30sec off, 20sec on/20sec off, 20sec
on/10sec off)
4 x 5:00 on, 3:00 off
Two Minute
Lactate Flood
120:60 x 6 or 2 min on 1 minute off x 6
One Minute
Hell
1min on, 1 min off, 1 min on, 50 sec off, 1
min on,
40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off,
then go back up the ladder… 1 min on, 20 sec off, until you finish with 1
min on, 50 sec off, 1 min on.
3 rounds
of: 30 sec on,30 off, 30 sec on 25 off 30 sec on 20 off, 30 sec on, 15 off,
30 sec
on, 10 off, 30 sec on, 5 off, 30 sec on, rest 2:00.
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Yasso 800’s
Complete
10x800m sprints, trying to maintain the same time for each. In between each
interval, jog lightly for the same amount of time it took you to run the
interval.
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Tosh
3 rounds of: 200m+400m+600m
After each interval, rest the
same duration it took you to run the last interval.
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10x100m with 90 second recoveries
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6x400m
with 120 second recoveries. Don’t deviate more than 3 seconds on times.
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2x1000m with 120 second recoveries.
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3 rounds of: 100m+200m+400m
After each interval, rest the
same duration it took you to run the last interval.
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