I have written a lot about the softer side of working out. But as I work toward a new triathlon season and new running season, I think about how am I going to improve my performance and overall results. The truth is, I want to be a lot faster. Don't we all?
The thing is, for the last few years, I had abandoned hard workouts for more moderately paced long distance workouts. I feel like I have plateaued and other people are catching up. Workouts have gotten easy. And while that is not all bad, that is not the path to improvement.
Lately I have been doing intervals to push myself. Following are some of my fave:
Running:
10X400s: I do these on the treadmill. I have gotten up to six and am working toward the ten. These make me nostalgic for high school track.
warm up: one mile
Run really fast for .25 on treadmill
jog super slow for .25 on treadmill
cool down one mill
For the first workout, do four and then increase by two until you get to ten.
8X800s on treadmill
Warm up: one mile super slow
Run hard for .5
run easy for .5
Repeat 4-8
cool down one mile
On the bike trainer or on an exercise bike:
warm up 10 minutes
ride hard for 3 minutes, easy for 6 minutes
repeat seven times
cool down for 10 minutes
I got this workout from Bicycling Magazine and the time on the trainer went by really fast.
It is recommended to do no more than two speed workouts per week.
I have a half-marathon race in two weeks, we shall see if the speed work paid off!
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