Build Speed With Ease
Currently, I am working on increasing my speed in order to become a 10 minute runner! I found the above pictured article in the March 2010 “Fitness Magazine” edition and tried it out recently. Not only did I enjoy the work out a lot, it was easy to do and the time passsed quickly.
Basically, the plan aims to give your legs oomph, not miles by swapping a few steady runs for shorter sprint sessions each week in order to shave more than a minute off your running time. It states that in order to supercharge your stride, trade on of your weekly loops for this all-levels interval routine.
0:00 – 10:00
- Jog to warm up.
10:00 – 15:00
- Do four to six, 30-second pickups, starting out easy and then pushing your pace to almost a sprint. Catch your breath for about 30 seconds after each pick up before hitting the accelerator again.
15:00 – 35:00
- Run a quarter mile at your idea 10K (6.2 miles) race pace. Want to run a 10-minute mile (like me)? Shoot for 2:30. For a 8-minute mile, 2:00. Walk or job for the same amount of time afterward to recover. Do 4 reps.
35:00 – 45:00
- Jog to cool down.
Note: Aim to add one more run-walk interval into your workout every other week.