Why you’ll Benefit from the Wednesday Workout on August 21
This week Andrew and Antonio will be leading a structured fartlek. Fartlek is Swedish for “speed play” and is often done as a very unstructured workout. Deciding to run hard to the next tree or the next stop sign for example. It’s one of several basic runs you should have in your training arsenal. They will structure it so everyone knows what they are doing.
WHEN: Meet at Mill City Running (411 E Hennepin Ave) at 6 pm on August 21. After some brief instructions, we’ll warm up and cross the Stone Arch Bridge via St. Anthony Main and begin the workout on the other side of the river.
- Beginner (in minutes) 3-2-1-1-2-3
- Intermediate (in minutes) 4-3-2-1-1-2-3-4
- Advanced (in hours…just kidding. in minutes) 5-4-3-2-1-1-2-3-4-5
Recovery for all three of these will be half the interval you just ran. (i.e. if you just ran a 2 minute interval you will take 1 minute rest).
Your goal for this workout would be to throw pace out the window and focus on running by feel and running hard. Leave any type of GPS device at home this week (or cover it with tape so you can’t read it). It may be very difficult but you will benefit from it. For all the great feedback we can receive from devices, a workout like this calls for letting go of that element. Who knows, you may even run faster than you normally do!
Free Running Consultation Raffle
This week Antonio and Andrew will be raffling off a free consultation and gait analysis ($125 value) to those who come to the Wednesday Walk or Workout. This consultation and video analysis is designed to help you run faster with better efficiency. They will address any concerns or limitations you may have and examine your current technique.
You will receive comments, suggested drills and other feedback specific to your goals. The video analysis will allow you to have a CD with your running form, coaching comments and technique improvements to help you prepare for racing and training.
Coaching Tip of the Week
Schedule your weekly workout activity to include an easy day before. Whether it’s a light run, swim, bike, yoga, etc. this easy day will allow you to come into the Workout refreshed and ready to work hard! The intensity and duration of the workouts will continue to increase but your fitness and capacity to work will increase as well! We will be sending out the Wednesday Workout on Mondays from this point forward.