Celebrate the nation’s birthday with this 17-70-6 speed workout, which can be done at a track, in a gym or on your favorite trail.
Whenever you decide you need to insert a little speed into your training, think of a workout like this one! Just keep in mind that speed phases should be incorporated after you a have solid aerobic base (2-6 weeks of low intensity running). Excess anaerobic training (sprinting) with an insufficient aerobic base is like fine-tuning a small, inefficient, dirty-burning car engine. While adding anaerobic conditioning to an already efficient aerobic system is like building a powerful, clean-burning Tesla engine.
17 min of Fartlek intervals with a 10 minute warm-up. 1 minute light to moderate / 1 minute hard for a total of 7 times.
70 reps total: 10 Pose Holds (30 sec each side), 10 Box Jumps, 10 push-ups, 20 mountain climbers, 10 Russian Hammy's
6 minutes of abdominal work: 2 minutes of boat, 2 minutes of plank, 1 minute each of side planks
Add in a 5–10 min warm-up and cool-down of your choice. You're done with the 1776 Speed Workout!
Keep on Running!
Julia, Patrick & Jo-Jo