Running is the foundation of many people’s fitness programs. It’s great exercise and is an effective way to build endurance. However, it’s also easy to get into a jogging rut. If your workout has consisted of the same ol’ plodding paced jogging route for far too long, then please let me offer some suggestions!
Now, my favorite type of running just so happens to be plodding along at a jogging pace and there’s nothing wrong with doing that on some days. However, below are some drills/CrossFits I use to break out of that rut and push myself past old limits. I always recommend timing yourself and recording the results in a notebook. It’s great accountability and progress tracking. Try mixing in some of these specific courses of exercise to your current running regimen and enjoy!
Sprint 100M 10 times with a one minute break between sets.
Run 400M 8 times with a 90 second rest between sets.
Run 800M 4 times with a two minute break between sets.
Run 800M forwards, 400M backwards and repeat without rest. (Yes, you’ll feel silly, but you won’t believe the burn)
Run a 5K as fast as you can. (This works best with some hills, off road portions, and if you’re going against someone faster than you)
Not so sure about the backward runs…too much risk of injury (ask Michelle Wie) for low payoff/return on time invested. Definitely, not a program for beginners, but very interesting that you’re including sprints.
In support of backward runs…years ago, backward running (as well as good calf stretches) was the solution that took care of the shin splints that plagued me. Backward running works well on a track or roads that do not have a lot of parked cars. Also, stay off trails. Sounds like I need to get out of my rut of just plugging along.
From experience, this workout will keep you fast. Long distance training can be rebuilt over time, but when speed is lost it is much more difficult to get back. Jon is right on target with the intervals, but this is certainly not for the average Joe.
I really like this topic of fitness on JTT and look forward to more in the future.