Thursday, April 10, 2008

Sharing my workout...

Do you need a good work out? Here is one of my favorites that I thought I would share. In fact I ran this today! If you need more fun runs contact Lifesport- they have bunches! Also check out Inside Tri as they are posting favorite workouts from the Lifesport gang each week. Chris Lieto's is listed today... OUCH!

By Paul Regensburg and Alister Russell

2007 Ironman Hawaii amatuer champion Bree Wee

LifeSport Coaching works with some of the finest multisport athletes in the world. The coaches strive to supply these athletes with workouts that have a specific physiological purpose while providing inspiration. These training sessions are often trying, but when tackled with zest, result in world-beating performances.

This series offers a little peek into the training diary of LifeSport’s elite athletes. Note the workout adjustments included at the end for athletes of various abilities, experience and fitness levels.

Athlete: BREE WEE – first-overall female amateur at 2007 Ironman world championship (course record 9:47:40)
Hometown: Kailua-Kona, Hawaii
Distance: Olympic-distance/Ironman 70.3
Coached by: Paul Regensburg, LifeSport Coaching

Fartlek is essentially varied-pace running. It’s often an unstructured workout but can be very structured like this one. Each interval gets faster but is kept under control.

Warm up: 15 minutes easy jog
Main set: Start with 6 minutes steady with 2 minutes recovery. Then 5 minutes/2 minutes (recovery), 4 minutes/2 minutes, 3 minutes/2 minutes, 2 minutes/2 minutes, 1 minute/2 minutes.
Cool down: 10 minutes easy jog

“It keeps me honest and hurts so good. I also get a good crack-up looking at the faces of people lifting weights who are watching the treadmill about to blow up! As the hard efforts get shorter and as the speed picks up, it helps to visualize yourself getting closer to the finish of a race.”

Coach Regensburg: “This is a great workout to either fine-tune for race preparation or recover from a hard training block or race. The reason being that it’s a continuous set with descending paces where the athlete can really control the effort. If done properly, each effort will get faster (most athletes go out too fast on the first intervals) so you end feeling great with good leg speed. The benefit from this workout is high, mentally it is fun and the recovery time afterward is fast, making it a great tune-up.”

“I would do this during pre-race training blocks prior to 10km run races and Olympic-distance triathlons. This workout stimulates a number of energy systems and is perfect for developing race pacing”

The workouts below have been adjusted for athletes with differing levels of running ability, background and fitness. They have been adjusted for length of run and recovery time. The pace for each interval will be dependent on your race times, but you should start around your 10km pace and finish the final interval at around your 5km pace.

Novice Athletes
Warm up: 10 minutes easy jog
Main set: Each interval gets faster but is kept under control.
Start with 5 minutes steady with 2 minutes recovery. Then 5 minutes/2 minutes (recovery), 4 minutes/2:30 minutes, 3 minutes/2:30 minutes, 2 minutes/2:30 minutes, 1 minute/2:30 minutes.
Cool down: 10 minutes easy jog

Intermediate Athletes
Warm up:
15 minutes easy jog
Main set: Each interval gets faster but is kept under control.
Start with 4 minutes steady with 2 minutes recovery. Then 4 minutes/2 minutes (recovery), 3 minutes/2 minutes, 2 minutes/2 minutes, 1 minute/2 minutes
Cool down: 10 minutes easy jog

You can work by heart rate, pace zone or even goal pace. Treadmills are a great tool for exactly this purpose and sadly underused. Depending on the time of year and the distance being trained for, athletes may want to increase the distance. An experienced and certified triathlon coach will be able to help you integrate these longer runs into your overall program to optimize your training time and race performance.


Marni said...

great workout!!! gotta love the intervals. They go by SO fast!!!And they hurt SO good!

Ange said...

I can't Wait to try this. I love intervals too. You can really feel the effort and see results by making each effort harder than the the before. Thanks for sharing!

TATI said...

ahh...another one of my favorite workouts- love the descending intervals!!! haha, in fact i had that in my bro's training schedule for today.
when i step it up a notch and can hang with ya'll i need to go down there for those awesome sessions.
keep at it- looks like u're headed to a stellar '08 :)

Naughty said...

So how do you determine where your starting steady pace is and by how much pace do you descend each interval?


BreeWee said...

Hi Jen Naughty! Man I am missing Jim... I think I will just write you an email since I am home without hubby...
Anyways, Coach has me start out at my 10k pace then build into my 5k pace by the last interval. So where you start and where you hope to end up on the last one determines how much time to drop on each round. This morning for me it was roughly 15 seconds off on each round.
Cheers and I miss you around town!

Bruce Stewart said...

I'll try the running workout with the intervals, but on solid ground (like a running track) and not on a treadmill. I guess it (the treadmill) takes getting used to. I once tried one at The Club but after 15 seconds I felt dizzy and about to puke. That's the negative. Now for the positive. In the last 7 days I swam a total of 8.5 miles (in a pool)and I feel I'm only getting started. Of course, I have a long way to go to get faster, but at least I'm logging some distance.

TATI said...

the way i've done it, based on HR, is to start out at the top of my race pace zones and descend to all the way to end of RP values, or >AT, on the last one ie:
160, 164, 168, 172, 176, 180+

kerri said...

I just did this workout!!! Loved it but kind of left the legs trashed for the next day's brick. Anyhow, really like working with LifeSport and looking forwrd to the Vancouver half/camp in July. YIKES. Makes me a little nervous to be there with all the studs.

Paul said...

Thanks for sharing this workout. I tried it the other night and it was awesome!