I've been sharing a workout each Wednesday to provide some sample sessions and inspiration for your training.
— Daniel (@dwrowland) April 5, 2021
I'll add each session in this thread and you can also find them on my blog at:https://t.co/ekXR0mPLiy
A useful running workout for winter or if you don't have long hills available: all you need is a 1' stretch of uphill road.
— Daniel Rowland (@dwrowland) January 27, 2021
I recommend running uphill in Z4 and then aiming to achieve the return descent in the 1'.
20 x (1' Z4 uphill / 1' downhill)#WednesdayWorkout
I heard @JohnAHawley mention this session on a @SciTriat podcast:
— Daniel Rowland (@dwrowland) March 10, 2021
8 x (5' at about lactate threshold / 1' float)
This is a pretty big session so it may take some time to build up to it. Maybe start with 5 repetitions and build to 8 over time.#WednesdayWorkout
This is a useful climbing and threshold session to prepare for races with plenty of sharp and short climbs.
— Daniel Rowland (@dwrowland) March 17, 2021
10', 8', 6', 4', 2' uphill moderately hard with a fast descent back to the start point as "recovery".
An excellent session from @MountainRoche#WednesdayWorkout
The Monaghetti session is a classic to improve speed. You can do it on the track or on a flat road.
— Daniel Rowland (@dwrowland) March 24, 2021
2 x 90" / 90"
4 x 60" / 60"
4 x 30" / 30"
4 x 15" / 15"
First hard repeats at 5km pace and recovery at 21km or marathon pace.#WednesdayWorkout
The high-intensity-decreasing-interval-training (HIDIT) session is a great introduction to VO2 Max work:
— Daniel (@dwrowland) March 31, 2021
3' hard / 2' easy
2' hard / 80" easy
1' hard / 40" easy
45" hard / 30" easy
30" hard / 20" easy
Repeat the last 30"/20" as many times as you can.#WednesdayWorkout
#WednesdayWorkout
— Daniel (@dwrowland) April 7, 2021
Here's a useful track session for training lactate threshold or 5km pace: Deek's quarters
8 x 400m at LT2 / 200m float or fast-ish.
Thanks to @KittyJohne for this session.
#WednesdayWorkout
— Daniel (@dwrowland) April 14, 2021
A longer lactate threshold session this week:
30-90' of 4' at marathon pace / 2' at 10km pace.
#WednesdayWorkout
— Daniel (@dwrowland) April 21, 2021
This is a useful session that can simulate the race demands of the fast start in a trail race: a reverse progression run.
During a longer run include:
2 x 3' in Z5
2 x 8' in Z4
2 x 20' in Z3
I would suggest recovery time between each interval of 3-5'.
Yes: 2-3 hr hard hike with lot of up/down: No running. Then immediately after go to asphalt run for 2 hrs and hit some specifics powers (@strydrunning), HR or paces in the hard rolling surface to get some nice muscular adaptations on top of metabolic ones ⛰đź‘‘
— Iñaki de la Parra (@inaki_delaparra) April 21, 2021
#WednesdayWorkout
— Daniel (@dwrowland) April 28, 2021
Here's a fantastic training session to prepare for 5km races:
2 x (10 x 400m / 60" rec) / 3-5' rec
- 1st set of 10 repeats at current 5km pace
- 2nd set of 10 repeats at goal 5km pace
#WednesdayWorkout
— Daniel (@dwrowland) May 5, 2021
Here's a classic lactate threshold cut-down session. I've seen it prescribed in either miles or kms:
5km; 4km; 3km; 2km; 1km at LT / 2' easy jog in between.
A tough session!
#WednesdayWorkout
— Daniel (@dwrowland) May 12, 2021
I've seen a few versions of "The Michigan". Here's one:
- 1mi @ 10km pace road
- 2000m @ 15km pace road
- 1200m @ 5km pace track
- 2000m @ 15km pace road
- 800m @ 3km pace track
- 2000m @ 15km pace road
- 400m @ 100% track
A blend of road / track & paces.
#WednesdayWorkout
— Daniel (@dwrowland) May 19, 2021
This session follows a format that's a bit different to what runners are used to, but swimmers will be familiar with:
200m @ LT pace on the track, starting every 60" (15-30 repeats)
The recovery is whatever time is left between finishing the 200m and 60".
#WednesdayWorkout
— Daniel (@dwrowland) May 26, 2021
A VO2 Max session on the track:
3 x
(1200m @ 5km pace
400m @ 1500m pace
100m @ sprint)
/ 3' recover between the 3 repeats
The 1200m, 400m, 100m are run in one continuous effort.
#WednesdayWorkout
— Daniel (@dwrowland) June 2, 2021
A challenging steady state session with surges. The overall session is of 3 x 20' in the following structure:
1) 20' Z3
2) 6' Z3 / 1' Z4 / 6' Z3 / 1' Z4 / 6' Z3
3) 6 x (3' Z3 / 20" Z4)
Recovery = 5' between repeats.
#WednesdayWorkout
— Daniel (@dwrowland) June 9, 2021
This is an "activation" session I like to do the day before a race. It's a modification of the reverse progression I shared before:
40' with:
- 3 x 1' fast
- 2 x 3' at LT pace
- 6' at race pace / steady
It can help with the fast start and then settling.
#WednesdayWorkout
— Daniel (@dwrowland) June 23, 2021
A fantastic session from my friend @santirun:
25 x 400m @ VT2 + 10%
recovery of 60" between each lap.
#WednesdayWorkout
— Daniel (@dwrowland) June 30, 2021
Building on the study I shared this morning, this workout is designed to amplify the exercise-induced PGC-1α and PDK4 mRNA response:
6 x 30" Z5 with 3' recovery,
immediately followed by:
60' Z2.
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