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Workouts

Slash Time Off Your Race Pace

A training plan for the advanced runner, this workout session will improve your time.

mikebaird / flickr

As an advanced runner, the training sessions here will bolster your movement efficiency, meaning you'll reduce wasted movement and use less energy to travel the same distance or speed. Think of it as upgrading to a more fuel-efficient engine. And by training common weak areas for runners, you'll also become stronger and more resistant to pain and injury.

The Workout

You can consider yourself an advanced-level runner if you race often and are looking to improve your time.

Directions: Rest at least a day between training sessions and vary your intensity. For example, you might run hard intervals on Monday followed by a day of rest on Tuesday, and then run at a medium intensity on Wednesday. Repeat this general training schedule, or get a customized training program.

Advanced Energy System Development

  1. Warm-up in what we call the "yellow zone" (65-75 percent of your maximum heart rate) for five minutes.
  2. Sprint for 30 seconds (or 200 meters).
  3. Run for 5 minutes in the "green zone" (80-87% of your maximum heart rate).
  4. Run for 2 minutes in "yellow zone."
  5. Repeat steps three and four for duration of your 30- to 60-minute workout.

* If you don't have a heart rate monitor, then correlate the "green zone" to a mile and the "yellow zone" to a half mile.

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Equipment

Training

Movement Prep

Movements Sets Reps
Inverted Hamstring Stretch - Endurance 1 5 reps each Play Video

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Forward Lunge, Elbow to Instep (Walking) - Endurance 1 5 reps each Play Video

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Knee Hug (Moving) - Endurance 1 5 reps each Play Video

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Pillar March - Linear 1 5 reps each Play Video

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Backward Lunge with Lateral Flexion (Moving) - Endurance 1 5 reps each Play Video

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Drop Lunge 1 5 reps each Play Video

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Prehab

Movements Sets Reps
Pillar Bridge - Lateral 2 20 seconds Play Video

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Glute Bridge - Marching 2 6 reps each Play Video

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Mini Band - External Rotation 2 6 reps each Play Video

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Cable Chop - Stability Split Stance 2 8 reps each Play Video

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Cable Lift - Stability Split Stance 2 8 reps each Play Video

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Leg Curl (Slide) 2 8 reps each View Details
Lateral Squat - Dumbbell (Slide) 2 8 reps each Play Video

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Bench Press - Alternating Dumbbell 2 8 reps each Play Video

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Tags: Cable Machine, Prehab, Mini Band, Movement Preparation, Triathlon, Heart Rate Monitor, ValSlide, Running, Dumbbells

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