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1776 Speed Workout

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.


Speed workout at Run & Tri Rehoboth Beach17 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!

We wish everyone a HAPPY and SAFE July 4th celebration!


Keep on Running!

Julia, Patrick & Jo-Jo

Pose, RRCA, USAT and ITCA Certified Coaches


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149 Rehoboth Ave Ste 6B Rehoboth Beach, DE 19971 United States (302) 727-5690

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