It looks hard on paper…and it’s not a walk in the park…but today is going to be fun and you CAN do it!
Day 4 exercises: 2-3 sets of 10
- Sprinter Burpees
- Burning Bridge
- 100 Jump Rope (50 x 2)
- 5 Minute Rolling Plank
Speed Work: This week we are pushing ourselves but keeping it simple. The workout is 1/2 mile repeats, or 800 meters. How many should you do? That depends on where you’re at in your training. Start with 2 (1 mile of speed + 1 mile warm up and 1 mile cool down = 3 miles total) and work your way up. If you regularly run more than 3 miles then do more 1/2 mile (800M) repeats to get in a good workout. I love seeing you push yourself but be smart about it!
- 5K Training = 800M x 2 or 4 (3-4 miles total – 1 mile fast)
- 10K Training = 800M x 4 (4 miles total – 2 miles fast)
- Half Marathon Training = 800M x 6 (5 miles total – 3 miles fast)
- Marathon Training = 800M x 8 (6 miles total – 4 miles fast)
The speed you should shoot for always depends on your on abilities and level of training. These 800 meter repeats should be done at 5K-10K speed. That means you should run the half mile at the pace you would run a full 5K-10K.
If you run a 5K in 30 minutes your pace is about 9:40 per mile. So you should run each 1/2 mile at a 9:40 pace. Cut that number in half to find out what the time should be for that distance. A 9:40 pace should translate into around 4:50 1/2 mile speed work.
This is easy math that translates for any pace. Here are some pace guidelines:
- 22 min 5K ≈ 6:57 pace
- 24 min 5K ≈ 7:35 pace
- 26 min 5K ≈ 8:13 pace
- 28 min 5K ≈ 8:51 pace
- 30 min 5K ≈ 9:40 pace
- 32 min 5K ≈ 10:07 pace
- 34 min 5K ≈ 10:44 pace
- 36 min 5K ≈ 11:22 pace
- 38 min 5K ≈ 12:00 pace
- 40 min 5K ≈ 12:38 pace
Cut the pace in half and that is around the time you should be able to run these “long interval” speed work in. PM me if you have questions!
“How to” videos:
Sprinter Burpees: Start slow to get your form down then do these fast to get the cardio but make sure your form is correct to get the most out of this fun exercise!
Burning Bridge: This full body exercise is going to work our glutes, core, chest, and triceps. Feel that full body burn!
Jump Rope: You can do this with OR without a jump rope. Remember that Bart Yasso told us that jumping rope is a great exercise for runners, especially runners who run hills. Is works our quads and calf muscles so we can effectively and safely run those hills!
Here’s a quick video to show you how you can “jump rope” without a rope. 🙂
5 Minute Rolling Plank: Once again, this sounds harder than it is. During the 5 minutes you will move into different positions so you’re getting a great workout without holding the same position for a full 5 minutes. Here’s how to make it happen.
When you’re done, grab this screen shot and use it in your post. Be proud and tell the world you CAN do hard things!