Workout of the Week # 21

Workout of the Week

Here it is y’all, the final Workout of the Week of 2013. There have been 25 really great workouts posted here. I hope you’ve had the opportunity to take advantage of them.

This week we are doing a running workout. You can try this on the treadmill, on a track, or outdoors – whichever is available to you. This workout will help to increase your speed during your longer runs.

Start with a 5-minute warm up of jumping jacks, jogging in place, squats, lunges, jumping rope, or whatever other mild exercises you want to get those leg muscles ready for work. Then perform some dynamic stretching prior to attempting this workout.

  • Run 1 mile at an easy pace. You should be able to carry on a conversation with little difficulty.
  • Sprint at about 90% effort for 20 seconds.
  • Take a one-minute easy pace recovery walk. (You should be breathing normally before beginning your next sprint.)
  • Repeat 9 times.
  • Run 1 mile at an easy pace.
Cool down by walking 1/4- 1/2 mile, then follow up with some yoga or basic stretching you are done!

 

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