Post by DarthAvarous on Dec 8, 2012 19:49:23 GMT -5
Warm Up: You do one before every workout, a very easy set of instructions. Contrary to most beliefs, I do not recommend stretching before the workout. That comes later.
Stride: A very short, and speedy run. These are not actually a workout, but a vital part of recovery. Strides are in nearly every workout, and instead of feeling like “working out,” they should feel rather nice. They are done at the end of the workout and are a great way to prevent injury. They typically consist of a level 4 to 4.5 effort and only last for 10 seconds. It is recommended to do these in a nice grassy field where you can run barefoot.
Acceleration: Very much like a stride but shorter, and they are done in the middle of a slower run, rather then a “run fast, stop, run fast” pattern. They are typically done in the middle of a long run, where you will increase your pace for a set amount of time, followed by slowing down to your original pace.
Pace: The magic connection between how fast you're running and how far you're running. A fast pace means you are covering a certain distance in a relatively quick amount of time. A slow pace means the exact opposite! For example, if the workout were to say “Run a mile at an 8 minute pace,” you would run the mile in 8 minutes. Most times pace will be compared to a mile, so it is not uncommon to be asked “Run an 800m (Half a mile) at 8 minute pace. Meaning it would take you 4 minutes. That it not always the case though, using common sense is also vital. It may say run an 800 at 4 minute pace. Well 99% of you will not be running a 2 minute 800, so it most likely means “run the 800 in 4 minutes.”
Cool Down: The hard parts over, now time to lower that heart rate. The cool down prevents injury and you’ll feel better the next day because of it. Trust me.
DJK
Stride: A very short, and speedy run. These are not actually a workout, but a vital part of recovery. Strides are in nearly every workout, and instead of feeling like “working out,” they should feel rather nice. They are done at the end of the workout and are a great way to prevent injury. They typically consist of a level 4 to 4.5 effort and only last for 10 seconds. It is recommended to do these in a nice grassy field where you can run barefoot.
Acceleration: Very much like a stride but shorter, and they are done in the middle of a slower run, rather then a “run fast, stop, run fast” pattern. They are typically done in the middle of a long run, where you will increase your pace for a set amount of time, followed by slowing down to your original pace.
Pace: The magic connection between how fast you're running and how far you're running. A fast pace means you are covering a certain distance in a relatively quick amount of time. A slow pace means the exact opposite! For example, if the workout were to say “Run a mile at an 8 minute pace,” you would run the mile in 8 minutes. Most times pace will be compared to a mile, so it is not uncommon to be asked “Run an 800m (Half a mile) at 8 minute pace. Meaning it would take you 4 minutes. That it not always the case though, using common sense is also vital. It may say run an 800 at 4 minute pace. Well 99% of you will not be running a 2 minute 800, so it most likely means “run the 800 in 4 minutes.”
Cool Down: The hard parts over, now time to lower that heart rate. The cool down prevents injury and you’ll feel better the next day because of it. Trust me.
DJK