The weather's getting nice, some days you just want to go for a run... what should you do? Here is a really simple template to consider a few weeks' worth of runs. Balance out these three formats, and you should continue to improve your general physical preparedness, just like CrossFit espouses.
Sprint From 15 seconds to 2 minutes, sprints need plenty of rest in between (at minumum 3Xs rest) so you can go all out each time. Try to improve your splits each time.
"Mile" This doesn't have to be a literal mile, it's the middle distance from 6 to 15 minutes. At this distance, we are running at an uncomfortable, but sustainable pace and giving it all up at the end.
"5k" Again, not the literal distance, a "5k" or long slow distance is upwards of 20 minutes and is run at an even and semi-challenging pace. You could talk if you wanted to and will sing to yourself "just keep swimming, just keep swimming..."
Have fun, don't get hit by a taxi, and be sure to take care of those feet.
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