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….

May 28, 2011. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Exercise, Weight Loss Tips. 1 comment.

Run a 5K under 25min

homer_running

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!

July 21, 2009. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , . Exercise, Interesting Articles. 1 comment.

Cure Jiggly Arms – Oxygen Magazine workout

arm

Here’s a workout to tighten up your triceps, from the September 2008 Oxygen Magazine. 2008

Week 1-3

  • Bench dip
  • Rope pressdown
  • Overhead dumbbell extension

Weeks 4-6

  • Close grip push-up
  • V-bar pressdown
  • Extension with EZ bar

July 18, 2009. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , . Exercise. Leave a comment.

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