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Running is a great activity. I love the fact that all you need is a pair of shoes and the open road and your feet can take you wherever you want to go. The other aspect of running that I am drawn to is that of self-improvement: increasing distances, decreasing times, shrinking inches, and feeling healthier overall.
Today I wanted to share with you one of my favorite running workouts for speed. One of the best ways to avoid any improvement in your running is to do it at the same speed all the time every time. Very your speed with comfortable paces and those that push you to shave your time down.This one is sure to take time off of your personal record and make you a more efficient runner overall.
This running workout is going to work through a couple of different speeds as defined by the following:
Regular: your regular running pace. Should be very comfortable; for example you should be able to converse with a running buddy while going the speed.
Medium: increase in your regular speed by approximately 1 mph. Your conversation should cut down to less than 10 words as you hit the trail with your running partner.
Fast: not quite a sprint, but pace that you definitely wouldn’t want to keep up for more than about 30 seconds. At this point you don’t want to talk anymore and conversation with your buddy has stopped.
The Workout
Two minute warm-up of walking/jogging
Regular Pace: 2 minutes
Medium Pace: 1 minute
Fast Pace: 30 seconds
Regular Pace: 3 minutes
Medium Pace: 90 seconds
Fast Pace: 45 seconds
Repeat this sequence twice for an awesome 20 minute running interval workout
This is a great way to keep your run dynamic and changing; the lower speeds combined with faster intervals trains your body to run more efficiently. Try it out the next time you’re out on the road!
Looking for more great tips and advice to improve your running? Check out some of my favorite running posts here on Tone and Tighten by clicking on the picture below:
Make it happen,
Jared