Week 9: Intervals

This week's workouts have a mainly interval-based focus. Again, I'm still injured and out of commission because of my fracture! In fact, over the weekend I actually worsened my condition (girls, DON'T wear heels with a fractured ankle, or just try not to fall into potholes) . So, in short, I still can't run and probably won't be able to for a few more months because of last weekend's events. As always, I'll mention a few good, challenging workouts to do in between some easier ones you can choose to do on your own. If you're confused by the "easier" workouts, just look back to my previous blog posts for some references. For example, plyometrics combined with an easy three-mile course is considered easy. Also, don't be afraid to something between a 6 to 13 mile course as well. Long distance workouts are always beneficial on those off-days from speed or hill workouts.

As mentioned before, this week's workouts have a lot to do with interval training intermixed with a few hill repeats. The first workout is full of intervals. First, run a 3x200 on a 75% pace with 2 minutes of rest in between each set. This rest should be a slow jog at whatever pace you'd like, just don't walk it. After these are completed, give yourself a full 5 minutes of recovery before the next set of intervals. These can  be walked. Next up are 3x200s at an 80% pace. The same rest as last time still applies: 2 minutes in between each set, then 5 minutes rest at a walking pace before the next interval. The final interval set is anotehr 3x200, but this time at an 80% pace with no rest in between. Although the distance of each interval is the same, the increase in pace should really tire you out. Especially the lack of rest on the last repetition as well.

The next workout is a short and sweet hill exercise. The first repetition is 3x a short hill. These should be done under ten seconds. The next repetition is 3 x a medium hill. This time, it should be fully run up and completed in between 10 and 20 seconds. The final hill repetition is 2x a long hill. Preferably, this should be run up and completed at around 30 seconds, no more and no less. These hill repetitions aren't too challenging, but they do give your body that extra kick it needs in strength training while training so late into the season at this point.

The final workout I'm recommending for this week is a 3x300 meter. With these, run the first 200 meters at 80%, then pick up the final 100 meters to go at about your final race pace. That is, basically sprint the last 100. These are tough, but they're managable. If you're feeling up to it, try to do between 5-8 sets instead of 3. But, listen to your body. If you're too tired or if you're hurting, then 3 is still a great amount.