Are you FIRED up for another great week? Or are you starting to feel the drain of the month and already wanting to slack?
We are almost halfway into the month and if you’re already feeling the flame subside, it’s time to reset again and keep it back into high gear! Remember…this month is all about keeping that fire lit and pushing through STRONG!
If you’re already waining, I want you to take a few minutes to remember why you are here. Think about your short and long term goals and kick start that fire that got you moving in the first place.
I know you’ve probably got a million things on your to do list…. but this one needs to move to this top!
You WANT it. You NEED it. You DESERVE it.
GET FIRED UP CREW!!!
Day 10 exercises: 3 sets of 10 – Arms and Core
- Rotational Shoulder Press
- Standing Core DB Swing
- Push Ups
- Wall Sit – :60 (post run)
- Ab Challenge: 30 Crunches, 30 Bicycle Crunches, 30 Leg Lifts + :50 Plank
- 30 Burpees
Bonus: #CardioStrengthWorkout – If you are running today, no need to throw in the extra bonus. If not…take the extra time to throw in a round or 2 of this cardio strength routine. Get FIRED up and get that heart pumping! 🙂
Speed Work: Ah the dreaded speed work…but with great work comes great rewards! Remember that speed work has added benefits….
Upping the Oxygen – One part of the speed formula built around a variable known as VO2 max. VO2 max is a laboratory measure of the maximum amount of oxygen your body can process at peak effort. In other words, it’s a measure of the power of your aerobic engine with all the part—heart, lungs, capillaries and muscles—working at aerobic maximum. VO2 max is developed through training at high intensities. This is important for running short distances like a 5K AND long distances like a marathon! Speed training also forces the body to learn to make use of “higher” energy systems not taxed during slower workouts. According to a Runners World article on speed training for marathoners, “The benefit [of speed work] is that you develop energy systems that utilize higher rates of glycogen and less fat than marathon pace. As you become more economical at faster paces, in theory you should become more economical with fat utilization at the slower pace, the marathon pace.” They also note that such training helps the body deal with glycogen depletion late in the marathon.
What do they suggest? Mile repeats! Yep…longer distance speed work is essential to building up your VO2 Max and learning to tax your body for longer periods of time to increase your oxygen intake.
So there it is…speed work this week is mile repeats. FUN! 🙂
To find out how many of these little buggers you are running this week, look at your total average weekly mileage, then factor in 8-10%. That is your distance for speed work.
- 10-15 miles per week = 1-2 miles @ 10K pace
- 20 miles per week = 2 miles @ 10K pace
- 30 miles per week = 3 miles @ 10K pace
- 40 miles per week = 4 miles @ 10K pace
- 50 miles per week = 5 miles @ 10K pace
- 60 miles per week = 6 miles @ 10K pace
These repeats should be done at about 10K pace which is a tad slower than 5K pace but faster than you would run a half marathon. For example, my current 5K pace is about 8:25/mile, and my 15K pace is about 9:05/mile. So I should be right in the middle of that running my mile repeats at about an 8:40 – 8:45 pace for each mile.
Between each mile: stop, breathe, take a drink of water, then go again. These rest periods can be about 2 minutes each. If you don’t want to stop altogether you can slow it down to a walk or jog, but don’t skimp on the rest period, and don’t take too long either. You don’t want your heart rate coming all the way down to resting.
If you’re not sure what your 10K pace is, PLEASE reach out to me and let’s chat. I have a great tool for helping you figure out what your pace can and should be. PM me here and let’s figure it out.
That’s all for now Crew…another fabulous week ahead of us. Time to unleash your potential and GET FIRED UP!