Ep 11: Solo Show-Grab Bag Sessions
This week, Steve is solo talking about Grab Bag Sessions. What are they? “Go To” workouts that can easily be done anywhere, on any surface, at any time in a training cycle. Track, road, trail, treadmill? All are very easily implemented. These workouts provide a bang for the buck. Most of these sessions can be completed in 60 min or less, making them excellent for travel & tight turnarounds. No excuses for not getting your training session in. Periodization proof - These are very important sessions that stress different physiological systems & can be done repeatedly to good effect. 20-40 min Tempo Paces: For most people this correlates to hMGP or 25-30 sec slower than 5K pace or 80-85% of max HR. Rest: None. Run continuously. Variations: extend the time run at tempo; speed the pace up, broken tempos Adaptations: Aerobic Conditioning; extending the time run at the Anaerobic threshold. Breathing should be controlled & even. Mile Repeats -4x 1M at 5K - The Challenge. -6 x 1M at 10K - The Classic. -Cutdown Miles - The Contender. Rest: 3-5 min or 1:1; except on the cutdown miles, those start at 60 sec rest then get gradually down to 3-5 min. Adaptations: VO2 Max; Anaerobic Conditioning, getting lactic late. Variations: 4x1M at 5K; 6x1M at 10K; Cutdown Miles 6 reps start at hMGP/Tempo drop 10 sec a mile. Aussie 5K 12x200m at 5K w/ 200m floatRest: Float Adaptation: Anaerobic conditioning, VO2 max, no resting in a race keeping engagement & acknowledging intent. Variations: Deek’s Quarters - 8x400w/ 200m float Long Run Close 14-24 mies with a close. or fast finish
Embed this episode
No transcript yet.