Conversions: 1mi =1.609k 1mi =5280ft 1km = 0.621mi 1k = 1000m 100 yd = 91.44m 100m =109.4yd Standard outdoor track: 400m
Standard indoor track: 200m
Commonly competed track distances: 100m, 200m, 400m, 800m, 1500m, 3000m, 5000m, 1000m Common cross country distances:
5k, 6k, 8k, 10k
Commonly competed road race distances:
5k, 10k, 12k, 15k, 21.1k (half marathon),
42.2 (marathon)
US military test distances:
1.5 mi – Navy, Air Force, Coast Guard
2 mi – Army
3 mi Marine Corps
Other running tests:40 yd – NFL 12 minutes – Cooper Test for VO2 Max | Special workouts:
Death by 10 meters
Set up 2 cones 10 meters apart. Each minute
complete one more trip across the cones
until you cannot continue within the
minute.
Tabata run Sprint 20 seconds, rest 10 seconds, repeat for a total of 8 times. If you have a treadmill, set it to 12% incline and to 30 seconds per mile slower than your 5k pace. For variations, do 10:5x16, 30:20x8, and 40:20x6. Hill repeats 2 x 3/4 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill. On treadmill use 7% grade, recover 2 min and repeat Run 10k with a 1:00 negative split (second
5k 1:00 faster than the first).
Run 5k, but every 2:00 drop for 20 pushups and 20 squats. |
Task priority workouts:
Yasso 800's Complete 10x800m sprints, trying to
maintain the same time for each. In between
each interval, jog lightly for the same
amount of time it took you to run the
interval.
Tosh 3 rounds of: 200m+400m+600m
After each interval, rest the same duration
it took you to run the last interval.
10x100m with 90 second recoveries
6x400m with 120 second recoveries. Don't
deviate more than 3 seconds on times.
2x1000m with 120 second recoveries.
3 rounds of: 100m+200m+400m
After each interval, rest the same duration
it took you to run the last interval.
| Time priority workouts:
3 rounds of: (20sec on/60sec off, 20sec
on/50sec off, 20sec on/40sec off, 20sec
on/30sec off, 20sec on/20sec off, 20sec
on/10sec off)
4 x 5:00 on, 3:00 off
Two Minute Lactate Flood
120: 60 x 6 or 2 min on 1 minute off x 6
One Minute Hell
1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder... 1 min on, 20 sec off, until you finish with 1 min on, 50 sec off, 1 min on. 3 rounds of:30 sec on,30 off,30 sec on 25 off30 sec on 20 off, 30 sec on, 15 off,
30 sec on, 10 off, 30 sec on, 5 off, 30 sec on, rest 2:00.
|
RUNNING WODs
