RUN FORREST RUN!!!

So you have an idea of how long it takes you to run 1 mile. (You'll need that time for this workout) Now we need to improve that time. How? Well...if you've been doing the workouts posted on this blog, then you are already on your way! But we need to get you out and running now.

RUNNING INTERVAL:   (You'll need a watch)

Begin a slow jog, don't push too hard, but don't walk. Take note of the time. After slow/jog for 2 minutes, you will SPRINT as fast as you can handle for 30 seconds. This is a :30s ON, 2:00m OFF interval.

You will repeat this interval until you reach the end of your set time. What is your set time? Remember your 1 mile time? Take that time and multiply by 3. That will be your set time for intervals. We will retest your mile time every month, so your interval time will change.

REMEMBER to sprint FAST, and to breathe with control. (In through the nose, out through the mouth)

Good luck, and happy running!

WORKOUT 3

YOU NEED A JUMP ROPE, and AN INTERVAL TIMER! 

(timer should be a free app on smart-phones, or at the least a watch with second hand)

Set up timer for :20 of hard intensity, and :10 low intensity. 8 intervals total.

:20 of continuous jumping rope

:10 of rest (keep rope in ready position, breathe deep)

Repeat through this interval for 8 rounds.

1-3 minutes recovery (3 for beginners, 1 for advanced)

Keeping the interval timer on the same settings as above:

Squats!! (keep knees behind toes, and try to get low enough for thighs to parallel the floor)

1-3 minutes recovery (3 for beginners, 1 for advanced)

Keeping the interval timer on the same settings as above:

Push-ups!! (Bent-knee for beginners, full-body for advanced)

REMEMBER: For squats and push-ups, hard intensity equals CONSTANT motion. 

WORKOUT 2

2 rounds for beginners, and 4 for more advanced. Add weights for the side lunges if you would like, just remember to focus on form and technique.

100 Jumping Jacks
15/side Mountain Climbers
15/leg Side Lunges
15/side Plank Toe Taps (on forearms)
15/leg Lying Hip Extensions (Single-leg)

Remember you can YouTube any exercise that you are not familiar with. I have previewed all of these, just make sure you type in the description as it is written above.

WORKOUT 1

Go through these exercises in order, and repeat entire routine up to 3 times through. (Beginners start with 1 time through and work you're way up to 2 times, next time you perform this routine)

10 Push-ups
20 Sit-ups
30 Lunges (15/leg)
40 Jumping Jacks
50 Bicycle Ab's
60 Squats

Keep track of how long it takes you from start to finish, and how many circuits you complete.

TIME TO RUN!!!

This is a test to see what level of runner you are! We are all different, so please don't be discouraged about your time. You DO NOT need to post your times here!! The workouts that follow will have options that allow fit to your individual needs.

How fast can you run 1 mile?
      -Outdoor try to stay on flat ground
      -Treadmill increase to level 3-incline to mimic outdoor

Also, how many times did you have to stop, and how long did you stop for?

RUN! RUN! RUN!

FRIENDS OF BLOG AUTHOR

If you are friends with Alex on FB, or know him personally...call him, he will get you a free class at his studio. (First timers only please)

LAST OF THE BASICS....

>STRETCH<

After any run/workout you need to hold-stretch. This helps the muscles recover faster, and not be quite as sore as they would be without stretching. What is hold-stretching? The stuff you learned in high school! Touch your toes for 30 seconds, try to do the splits for 30 seconds....etc. You need to hold each stretch for at least 30 seconds. If it was a big workout/run, then hold for longer. Stretching can get complicated, but do the simple ones we all know, and I also invite any of you to come take a stretch class at GREENASIUM FITNESS. Located in Encinitas, CA each class is only $15. This class covers stretches for the whole body.

BASICS CONTINUED...

Let's talk about warming up.... Go to YouTube and search "dynamic warm up". Ignore any of the videos that have a yellow tint behind the post, those are just ads. Try a couple and find one that YOU WILL ACTUALLY DO.
A dynamic warm-up will help get your muscles ready to move and work safely. Safety is important for everybody, especially if you are/have been/will be drinking. I've seen so many people get within a week of a race, and then get injured due to mistakes while training.
NEVER-HOLD STRETCH BEFORE A RUN OR WORKOUT. Moving (dynamic) movements only. Watch the videos again! All movements should be quick, and mostly in motion. You are trying to prep your muscles for the work to come. If you sit down and stretch out slow and long...you are setting yourself up for an injury. AND YES, you have probably learned somewhere in your life to hold-stretch before running/workout....but you learned wrong! Fitness and safety have come a long way since high school gym class.
Dynamic warm-up for about 5-10 minutes BEFORE EVERY RUN/WORKOUT.

THE BASICS FROM THE START

So the first thing you should be doing is keeping a written journal of all your work. The more you track the better results you will have:
How far?
How long did it take?
How many times did you stop?
How long did you stop for?
How much water did you drink?
How did you feel afterward?
What did you eat before/after?
How much beer did you drink?
Did you throw-up?
What color was it?
Tracking all this info is important to measure improvements in speed, strength, and recovery times.