Workout Training: Hard workouts for runners with projected Times over 5 hours
The methodology behind hard workouts
The below workouts are designed to increase both your speed and strength. These may be harder at first, but once you get the idea on how they are done, hopefully you will come to enjoy the challenges they present.
In the Base Training, the most efficient way to cover the distance is to run easy but walk hard. Over the past weeks, we have been increasing The Base, especially the endurance portion of the triangle. In these workouts, we will be switching gears. Instead of running easy, we will be running hard but walking easy This helps both your strength and speed.
For the first 15 minutes, do what you usually do at the beginning of a workout. Runners, no matter what level one is at one should always have a proper warm up. Just because it is a hard day doesn’t mean you still aren’t running easy for a good portion of the workout.
There should also be at least a 5 to ten minute cool-down at the end where the pace is very easy, or if necessary walking
Below are twos for your hard workout that you can alternate every other week
As you go through the season add to either the total time running hard or the distance of the intervals.
Workout 1
After the warm-up is finished, we will start the real workout.
Again, instead of running easy and walking hard, we will be running hard and walking easy.
This can be done on the track or on any normal running route. The object is to run a semi hard sustainable pace. It doesn’t matter if you are running only 200 meters or 2000 meters, the pace should be consistent from the beginning to the end.
For the first workouts it is better to keep the distances on the shorter side. Anywhere from 200m to 400m
The distance will vary from person to person. If you are running on the road, try to have a goal point to where you would like to end the run. Once you arrive at your goal, it is best to go into a VERY easy walk. Easier than normal! The walk should equal to the distance of the run.
Do not run too hard! Overdoing it is easy. If you come to the end of the run portion and you have to stop entirely to catch your breath, then you are running too hard. Keep repeating these intervals until you get about 15 minutes of total running.
Afterward, it is essential to do what is known as a cool down. Start with an easy walk then if you still have the energy go back into the very easy run. If you have to walk again, this walk should be easy.
Workout 2
For Walk runners, In this workout, our goal is to extend the time you spend running. In the base training phase, the motto is to walk hard and run easy. For those that are running then, the goal is to run at a slightly higher pace or tempo. (These runs also known as tempo runs)
In workout one, the goal is to run harder for shorter distances. In this workout, you are running more comfortably than workout 1, but for longer distances. Longer than what you are used to.
The object is to cover ground, but not to overextend oneself in the running portion of the workout. For example, if you have a walk-run ratio of 4 minutes of running followed by one minute of walking then increase the running time by another minute or two.
In this case, we are going to running easy, but for greater and greater distances. With this method, some people may now find they can run the entire length of the workout. This is great if it happens, but it should not be the primary goal. When you do get tired, it is time to walk. Unlike the base training, this walk should be effortless so you can recover. Once you have FULLY recovered, you will start your next extended run.