Superbowl-Sized Running Workouts

race-day-720x288In honor of two massive sports events happening in the same week: the Superbowl and the Olympics, I asked a few running coaches for a super-sized workout. A FARTLEK is best completed once or twice per week for long-distance runners. However, sprinters will run them at almost every workout. Try these out for a month or two and see if your times start to decrease:

Track Workout:
800m warm up
4 x 400m pick ups every 400m; all out sprint on last 400m
2 x 400m resting jog
4 x 400m pickups every 400m; try to sprint as hard as possible on last 400m.
800m cool down

Total distance: 3.5 miles
*To make it as challenging as possible, try for a negative split on the last 400m sprint against the first 400m sprint.

Treadmill Workout:
6 min. warm up
4 minute increase in speed
1 minute rest. Do not stop. Just lower the speed.
4 minute increase in speed, at least .2 miles/hour faster than previous increase
1 minute rest. Do not stop. Lower speed to jog.
4 minute increase in speed, at least .2 miles/hour faster than previous increase
1 minute rest
4 minute increase in speed, all out sprint
5 minute cool down. You can walk the cool down if you need.

Total time: 30 minutes
*To make it more challenging, try adding .4 miles/hour faster with each pick up. This will shock your body and build your lactate threshold.

Cross-Train Workout
We all know we can’t run every day. We need a complete day off at least once a week to rest the muscles, but it is a good idea to add in a cross training day and switch it out for running. You’ll work different muscles while still keeping up your cardiovascular shape. One of the best ways to cross train is swimming.

Swimming
250m warm up
5 x 50m pick ups, start out slow
Rest 1 minute
50m all out sprint
200m at your regular speed
250m cool down

Total distance: 1000m

Good luck on your training!