Running Workouts
I am running my first 5K of the year on Sunday. I have to admit that I haven’t been training for it a lot. When I moved at the end of March I was running 3 or 4 times a week, but then the nice weather came and I did bootcamps, Insanity and biking by the water. So I have improved my cardio, but running on your feet is quite different then being on a bike or interval training.
MSN.com offers combo training workouts here. The idea is to incorporate into one workout the goals of 2 workouts…for instance, if you want to work on your race pace and increase your distance MSN offers a workout to work towards both goals. Also the change up is nice.
And if you are a beginner runner, or returning to running after illness or a injury, read this on how to avoid the early pitfalls of running! Helpful. Second week is harder than first….
Run a 5K under 25min
From Men’s Health, January/February 2007 issue…
Assuming you can already run 3 miles, do one of the below runs in place of a regular run, and run your regular course on the other 3 days (that is, assuming you run 4 times a week! Me? Maybe 3 times…this week is an off week).
Long Run: To ensure legs and lung can do the distance, run for 40min at 9.30 mile pace, add 10min until you can run 70min straight….whew…
Hard Run: To run at 8.03 mile pace, job for 10min, then do 3 half-mile runs in 4min each, resting 2min between. Aim for 6 repeats, up from 3.
Fast Run: To finish off fast, job for 15min, then do four 30sec sprints at 90% max speed, add 2 more repeats up until you can do 10 or 12.
Note to self – this sounds crazy! Makes me think I have to up my runs and hills….I do try sprinting at the end of my runs, and do hills 3 times once a week…except for this week, taking a run break.
A good time for a beginner 5K race is about 30min. I’m still pushing 32min when I do 4km!
Cure Jiggly Arms – Oxygen Magazine workout
Here’s a workout to tighten up your triceps, from the September 2008 Oxygen Magazine. 
Week 1-3
- Bench dip
- Rope pressdown
- Overhead dumbbell extension
Weeks 4-6
- Close grip push-up
- V-bar pressdown
- Extension with EZ bar
I Want My Sexy Back! 