Welcome to Go Faster Training workouts
As always, please consult a physician before starting an exercise regemin. Go Faster Training is not responsible for the health of the users accessing this information. Utilize it freely, but at your own risk.
The information provided herein is based on my personal experience and to share quality workout regemins with those interested parties.
WORKOUT TYPE: Aerobic Stamina
FREQUENCY: Once (Up to twice) per week
GOALS:
Primary: Heart Rate
Secondary: Speed
The goals of these runs is to build Aerobic stamina. The HR should be in zones 3-4. You are trying to maintain a quick pace without going into the red zone, thus burning you out too quickly. A good schedule of these intermixed into your weekly training plan will improve aerobic fitness, allowing you to ultimatly run faster, for longer periods of time.
For this workout on a tread mill or outside, run easy for 3-5 minutes first. Keep that HR in zone 2 for this period. Then slowly increase the pace upwards of 140's If you're under 30, then into the 150's. Figure 80% of max there abouts. Try your best to avoid sprints, or heavy breathing. You should be able to speak in sentences. Not hold a conversation. But definitly sentences with a co-runner efficiently.
Good luck and have fun running!
Monday, June 20, 2011
Saturday, June 18, 2011
Long Slow Distance (LSD)
Welcome to Go Faster Training workouts
As always, please consult a physician before starting an exercise regemin. Go Faster Training is not responsible for the health of the users accessing this information. Utilize it freely, but at your own risk.
The information provided herein is based on my personal experience and to share quality workout regemins with those interested parties.
WORKOUT TYPE: EnduranceGOALS:
Primary Heart Rate
Secondary: Distance
This type of workout is designed to build up your endurance primarily. It is also a great Fat Burner if done properly. The key to achieve this desired effect, it slow HR. This is the area most people have a problem working in. You need to keep your HR around 70% of max. That's going to be different to everyone depending on age and previous fitness level.
Take 220 and subtract your age. Say 30. Your max HR would be 190. Keep it here if you have a gym membership and know what the gym actually looks like. If you go more often and the people at the front desk know your name..ie: you have a fairly good fitness base, then add 5 to that number. Now it's 195. But say you're just getting off the couch and want to try a new fitness routine. Subtract 5 and it becomes 185 as your max. This would also apply if your recovering from an illness as well.
But more on the Heart Rate Zones and finding out what yours are in another posting.
I'm 40 and I use 185 as my max. I want to keep my HR in the 120's for this entire workout.
Get on a treadmill or out on the open road. It's easier on a treadmill. This workout is designed for endurance, like I said, so this is the one workout per week where we can expect to increase the mileage primarily. Now keep in mind, never more than say 10% per week! So if on week one you go out and run 3 miles, next week, run 4 miles. This would be safe. You could also use Kilmoeters, and 1 klick is 600m short of a mile. If a mile is 1600m then you are cutting off just over a quarter of the distance. Basically 1.5 laps of a high school track. I like the kilometer version best, because say you run 6 miles. That's almost 10k! (10k=6.2miles) Tell you friends your running 10, and they will think miles, if you live in AMerica. OTherwise, kilometers is just a simple way of life.
The metric system is so much better in every way! You travle faster, go farther, and weigh less! I wonder why we Americans have not embraced it.
By keeping the HR low, two things will happen as a result. 1, your body will burn fat stored on your body for fuel. 2, It will teach your body to work efficiently in this fat burning zone. So that when you get better later on, your body remembers this fuel source first before going to any food stored. Hopefully. The last fuel source being the protein from the muscles. That's that ammonia smell when you finish a really hard workout.
This will help you establish a "BASE" and will allow us to create a Ferrari Engine. instead of a Lawn Mower engine. The Ferrari can go for long distances, at high speeds, without breaking down or needing a lot of gas. The lawn mower, well it needs to cool off after an hour or so, otherwise your going to burn it up. It needs frequent rest stops. Requires plenty of fuel stops to deal with it's tiny little gas tank as well.
Hope this info is helpful!
Good luck, and happy running!
As always, please consult a physician before starting an exercise regemin. Go Faster Training is not responsible for the health of the users accessing this information. Utilize it freely, but at your own risk.
The information provided herein is based on my personal experience and to share quality workout regemins with those interested parties.
WORKOUT TYPE: EnduranceGOALS:
Primary Heart Rate
Secondary: Distance
This type of workout is designed to build up your endurance primarily. It is also a great Fat Burner if done properly. The key to achieve this desired effect, it slow HR. This is the area most people have a problem working in. You need to keep your HR around 70% of max. That's going to be different to everyone depending on age and previous fitness level.
Take 220 and subtract your age. Say 30. Your max HR would be 190. Keep it here if you have a gym membership and know what the gym actually looks like. If you go more often and the people at the front desk know your name..ie: you have a fairly good fitness base, then add 5 to that number. Now it's 195. But say you're just getting off the couch and want to try a new fitness routine. Subtract 5 and it becomes 185 as your max. This would also apply if your recovering from an illness as well.
But more on the Heart Rate Zones and finding out what yours are in another posting.
I'm 40 and I use 185 as my max. I want to keep my HR in the 120's for this entire workout.
Get on a treadmill or out on the open road. It's easier on a treadmill. This workout is designed for endurance, like I said, so this is the one workout per week where we can expect to increase the mileage primarily. Now keep in mind, never more than say 10% per week! So if on week one you go out and run 3 miles, next week, run 4 miles. This would be safe. You could also use Kilmoeters, and 1 klick is 600m short of a mile. If a mile is 1600m then you are cutting off just over a quarter of the distance. Basically 1.5 laps of a high school track. I like the kilometer version best, because say you run 6 miles. That's almost 10k! (10k=6.2miles) Tell you friends your running 10, and they will think miles, if you live in AMerica. OTherwise, kilometers is just a simple way of life.
The metric system is so much better in every way! You travle faster, go farther, and weigh less! I wonder why we Americans have not embraced it.
By keeping the HR low, two things will happen as a result. 1, your body will burn fat stored on your body for fuel. 2, It will teach your body to work efficiently in this fat burning zone. So that when you get better later on, your body remembers this fuel source first before going to any food stored. Hopefully. The last fuel source being the protein from the muscles. That's that ammonia smell when you finish a really hard workout.
This will help you establish a "BASE" and will allow us to create a Ferrari Engine. instead of a Lawn Mower engine. The Ferrari can go for long distances, at high speeds, without breaking down or needing a lot of gas. The lawn mower, well it needs to cool off after an hour or so, otherwise your going to burn it up. It needs frequent rest stops. Requires plenty of fuel stops to deal with it's tiny little gas tank as well.
Hope this info is helpful!
Good luck, and happy running!
Thursday, June 16, 2011
Four basic devices used to gauge my workouts.
Welcome to Go Faster Training workoutsAs always, please consult a physician before starting an exercise regemin. Go Faster Training is not responsible for the health of the users accessing this information. Utilize it freely, but at your own risk.
The information provided herein is based on my personal experience and to share quality workout regemins with those interested parties.
So I was thinking, and for most average people, there are three ways to gauge or plan a workout. You never use all three or four at the same time, but depending on the workout you are doing, you use one if not two at a time. I would recceomend to everyone before starting a training regemin, besides seeing a Dr. Is to get yourself a Heart Rate Monitor. There are plenty out there and I will write up a blog on them at another time.
But the four principles in training workouts and they are as follows:
Distance
Speed
Time
Heart Rate
Most of the training plans, workouts, and articles I will write about contain 1, 2, and maybe even 3 of these principles per workout. You would never use all 4. There is a fifth, but most people won't have access to or understand Watts for energy produced so I won't really get into that one. It is expensive to get for the bicycle, but a lot of gyms are installing machines with the watts on them. I might write up something about that later on as well.
But let's take a few workouts or example to illustrate these training principles.
The Long Slow Run (LSD): The Goal for this run will be the distance and secondary is Heart Rate. Keep the heart rate down in zones 1 and 2.
The Fartlek: The goal here is of course Speed and secondary is Heart rate. Time is of no use and distance is whatever. The recovery period between each sprint, meaning goal race pace or faster, should return you to an aerobic zone. You will need to know these zones for this type of workout. Well, you don't have to. When you feel like you can breathe again, then you are recovered. Run here for a minute in this zone and then start another sprint.
Recovery Run/Spin: Time and speed are the key here. Don't worry about distance. The goal is to just get out there and spin the legs to remove lactic acid.
As I write more workouts down, I will do my best ot put these goals in the title so you have a better understanding of what to focus on for each workout.
The information provided herein is based on my personal experience and to share quality workout regemins with those interested parties.
So I was thinking, and for most average people, there are three ways to gauge or plan a workout. You never use all three or four at the same time, but depending on the workout you are doing, you use one if not two at a time. I would recceomend to everyone before starting a training regemin, besides seeing a Dr. Is to get yourself a Heart Rate Monitor. There are plenty out there and I will write up a blog on them at another time.
But the four principles in training workouts and they are as follows:
Distance
Speed
Time
Heart Rate
Most of the training plans, workouts, and articles I will write about contain 1, 2, and maybe even 3 of these principles per workout. You would never use all 4. There is a fifth, but most people won't have access to or understand Watts for energy produced so I won't really get into that one. It is expensive to get for the bicycle, but a lot of gyms are installing machines with the watts on them. I might write up something about that later on as well.
But let's take a few workouts or example to illustrate these training principles.
The Long Slow Run (LSD): The Goal for this run will be the distance and secondary is Heart Rate. Keep the heart rate down in zones 1 and 2.
The Fartlek: The goal here is of course Speed and secondary is Heart rate. Time is of no use and distance is whatever. The recovery period between each sprint, meaning goal race pace or faster, should return you to an aerobic zone. You will need to know these zones for this type of workout. Well, you don't have to. When you feel like you can breathe again, then you are recovered. Run here for a minute in this zone and then start another sprint.
Recovery Run/Spin: Time and speed are the key here. Don't worry about distance. The goal is to just get out there and spin the legs to remove lactic acid.
As I write more workouts down, I will do my best ot put these goals in the title so you have a better understanding of what to focus on for each workout.
5k-10k Treadmill Interval Workout
Welcome to Go Faster Training workouts
As always, please consult a physician before starting an exercise regemin. Go Faster Training is not responsible for the health of the users accessing this information. Utilize it freely, but at your own risk.
The information provided herein is based on my personal experience and to share quality workout regemins with those interested parties.
This workout is a little different take on the Fartlek workout described elsewhere on my blog. If you are stuck with only a treadmill to run on, these workouts can be tedious and mind numbling BORING! Here is a longish type run that will prepare the runner well for a 5k to 10k distance race. It consists of 7 miles total and the break up is great for the monotiny of spending an hour on the treadmill. A good MP3 player is invaluable here!
What this workout is ultimatly designed to do is create active recovery and threshold training for your HR zones. Recovery, aerobic, and anearobic thresholds. I would suggest this about midway through a training cycle when you are looking to increase weekly mileage in addition to recovery workouts, a LSD and a hill repeat type workout. This could replace a fartlek workout.
These types of workouts will increase your endurance/stamina for racing. Of course, if 9-12 kph is too slow for you, say your 20, then up the speed to coorelate with your own aerobic and anearobic thresholds. If you are a new runner, these speed MAY BE too fast for you as well. Remember, always start slow and speed up as you get fitter.
Start out doing a 1 mile warm up. Warm ups are very important and one of the most often overlooked aspects of a training routine. The first I would say is recovery. For this workout, I did 800m at a 5 min/mile pace or let's just stick with the metric system and say 8kph. (5.2 mph thereabouts) Then I did a second 800 at 9kph. This was 1600m total warm up.
I then proceeded to do 5 intervals at a 1600m each. Break this down to forths to make 4x400m. The first 400m was at 9kph. The second at 10kph, the third at 11 kph and the final 400m at 12 kph.
The cool down was the exact opposite of the warm-up. It was 800m at 9kph, then another 800m at 8kph. Then I walked 400m at 5.2 kph This was done to relax the ankle joints and strech out the muscles before I got into a 20 minute stretch routine. Which I will cover in another posting.
Below is an attached excel spreadsheet I made of the results.
https://docs.google.com/leaf?id=0B2uQWh-Kvs1HYTY4NjU0MmUtODMwNC00MTQ2LTkwZjYtNGI1ZDY3OGViYzRl&hl=en_US&authkey=CPOIzKsH
As always, please consult a physician before starting an exercise regemin. Go Faster Training is not responsible for the health of the users accessing this information. Utilize it freely, but at your own risk.
The information provided herein is based on my personal experience and to share quality workout regemins with those interested parties.
This workout is a little different take on the Fartlek workout described elsewhere on my blog. If you are stuck with only a treadmill to run on, these workouts can be tedious and mind numbling BORING! Here is a longish type run that will prepare the runner well for a 5k to 10k distance race. It consists of 7 miles total and the break up is great for the monotiny of spending an hour on the treadmill. A good MP3 player is invaluable here!
What this workout is ultimatly designed to do is create active recovery and threshold training for your HR zones. Recovery, aerobic, and anearobic thresholds. I would suggest this about midway through a training cycle when you are looking to increase weekly mileage in addition to recovery workouts, a LSD and a hill repeat type workout. This could replace a fartlek workout.
These types of workouts will increase your endurance/stamina for racing. Of course, if 9-12 kph is too slow for you, say your 20, then up the speed to coorelate with your own aerobic and anearobic thresholds. If you are a new runner, these speed MAY BE too fast for you as well. Remember, always start slow and speed up as you get fitter.
Start out doing a 1 mile warm up. Warm ups are very important and one of the most often overlooked aspects of a training routine. The first I would say is recovery. For this workout, I did 800m at a 5 min/mile pace or let's just stick with the metric system and say 8kph. (5.2 mph thereabouts) Then I did a second 800 at 9kph. This was 1600m total warm up.
I then proceeded to do 5 intervals at a 1600m each. Break this down to forths to make 4x400m. The first 400m was at 9kph. The second at 10kph, the third at 11 kph and the final 400m at 12 kph.
The cool down was the exact opposite of the warm-up. It was 800m at 9kph, then another 800m at 8kph. Then I walked 400m at 5.2 kph This was done to relax the ankle joints and strech out the muscles before I got into a 20 minute stretch routine. Which I will cover in another posting.
Below is an attached excel spreadsheet I made of the results.
https://docs.google.com/leaf?id=0B2uQWh-Kvs1HYTY4NjU0MmUtODMwNC00MTQ2LTkwZjYtNGI1ZDY3OGViYzRl&hl=en_US&authkey=CPOIzKsH
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