09-09-2014

Quick Hill Interval Workout

Are you limited on time or just want a good finisher after a lifting workout? Then you have to try this hill interval workout I did yesterday!

My mom and I were sweating bullets once we were done, and it only took about 10 minutes (or maybe less). 

Doing hill sprints helps torch calories as well as make you stronger – which is a great thing if you’re a runner. Adding in hill intervals will help build speed, strength and endurance. 

Here’s the workout:

Hill Sprint Workout

Instructions:

  1. Warm up for 5-10 minutes. Obviously skip this step if you have been lifting or exercising prior to this and are using this as a finisher.
  2. Start running! Take a 1 minute break in between each interval. I like to walk or slow jog.
  3. Cool down & walk for 5 minutes once you’re done.

Like I said, perfect for when you’re short on time but want to get in a good sweat.

Do you like hill sprints? I know some people hate them but I love them. I also like hillier courses better than flatter race courses. How about you?

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06-30-2014

3 Workouts For Beginner Runners

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Hey everyone! While I’m away in Paraguay, I wanted to let my running coach Marc take over a few posts for me. He’s really knowledgeable on all things running, so I figured why not let him write about some running tips. Enjoy!

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It’s Coach Marc and I’m taking over Patty’s blog while she’s on vacation!  Today, we are going to talk about 3 great workouts for (beginner) runners.

The first workout that all new runners should do is fartlek (Swedish for speed play).  Fartleks can be unstructured or structured – the choice is yours!  Unstructured fartleks work something like this…: Warm up with 10-20 minutes of easy running, then pick a place (parked car, tree, lamp post, etc) in the distance and run at a faster pace towards it; the recovery is the next object you choose.  Go in this fashion until you’ve decided you’ve had enough.  The structured fartlek is very much the same, however, in this case you can use a watch as your guide.  Say, for example, 3 minutes hard, 1 minute easy and repeat that for 10-15 times.  Either way, you’re getting in some faster running and taking a break in between each one.

Hills are another great workout for runners.  Whether the hills are long or short, steep or gradual, you can get a great workout in.  For early season, I suggest doing longer hills at a steady pace (think 10k to half marathon).  As you get into your season, you can switch from longer & steady to shorter & faster.  This will help generate power and speed that will propel you to faster times.

400s are another great workout because you can find a track anywhere and do anything from speed work to threshold & tempo runs around a track.  Below are the three main types of workouts you can do that are 400 meters in length.

For speed workouts, you’ll certainly want lots of recovery.  The amount of them you do should be based on the amount of miles you run in a week.  Typically speed workouts should be no longer than about 5-8% of your weekly mileage.  

Interval workouts should be done at 5k pace and require roughly the same amount of recovery as the repeat took.  For example, if you do a 400 in 80 seconds, you should recover (jog) between 70 and 90 seconds.  The amount of interval 400s you do, again depends on the amount of miles you run in a week with the general rule being no more than 8% of your weekly mileage.  

Threshold workouts are the primary workouts for marathoners and are done at a comfortably hard pace.  This pace is usually 10k though marathon pace.  With threshold, you don’t need a ton of recovery because the pace isn’t all that fast or taxing.  Typically a 5 minutes of threshold to 1 minute of recovery is the standard amount of work:recovery time.  As with speed and interval, threshold work should be done, but with no more than 10-15% of your weekly mileage.

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Whatever type of runner you are, fartleks, hills and 400s should always be a staple in your workout routine.  They are three great ways to build strength and stamina that will prepare you to run fast in your next race.

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For more workout ideas and running tips, make sure to follow Marc on Facebook, and on Twitter or visit his website.

Which of these workouts are your favorite? I love hill intervals and 400s :)

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04-25-2014

4 Minute HIIT Workout

A week or so I posted my 3 minute ab workout…and today I’m giving you a 4 minute HIIT workout! No excuses now!

Today’s workout is in 30/30 intervals, which  means 30 seconds of work, 30 seconds of rest. During those 30 seconds, I want you to go as fast as you can while maintaining proper form.

You can do it once through if you’re short on time, or you can do it 4-5 times through for a 15-20 minute workout or finisher to a workout.

4 Minute HIIT Workout

Let me know if you try it out, or have any questions!

What’s your favorite cardio/HIIT exercise? I have a love/hate relationship with burpees :-P

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07-03-2013

Health/Fitness Links To Get You Through The Day

After today it’s the weekend wooooo!!! (Hopefully you don’t have work on Friday!) Who has exciting 4th of July plans? I’ll be heading down to Atlantic City with friends, and I’m so excited!

Here are your health links for today:

What’s your favorite way to do HIIT/cardio intervals? I love hill sprints!

 

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