RUN HAPPY SPRING CHALLENGE

 
 

WEEK #5

In Week #5 we’ll begin adding Speedwork to our building blocks. This week you’ll add in the final strength training exercises and add speedwork to one of your cardio sessions - the easiest way to do this is through Fartleks. Read this for a quick overview of Fartleks

What is speedwork? Speed work is simply running-based workouts that can be completed on the track, road or treadmill. You run speed workouts faster than your usual pace in intervals, repetitions, or at a consistent speed that feels a little harder than your normal effort. 

#9 - Rotational Shoulder Press

  • Complete 6-8 reps of these 2x a week

#10 - Alternating Row

  • Complete 10 reps of these 2x a week

 

 
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week #6

In Week #6 we continue to reinforce the healthy habits we’ve been building. Last week we began adding in our 3rd building block - speed work - and incorporated Fartleks. This week try a speed ladder (see example at the left) for your speed workout.

What is speedwork? Speed work is simply running-based workouts that can be completed on the track, road or treadmill. You run speed workouts faster than your usual pace in intervals, repetitions, or at a consistent speed that feels a little harder than your normal effort. 

Goals for Week #6

  1. Complete the 10 Essential Strength Training Exercises for Runners

  2. Complete your Hydration Goal

  3. Complete at least 2 30 min cardio sessions

  4. Include speed work in 1 of the cardio sessions - this week try a Speed Ladder workout

 

 
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Week #7

In Week #7 we continue to look at how we can add speedwork into our training. This week, we’re looking at Tempo Runs - an easy way to add in speedwork. Take a minute to read the ZOOMA blog article Run faster by adding tempo runs to your training

What is a tempo run? A tempo run is typically done at 85-90% of your maximum heart rate. It is a “comfortably hard” pace that is slower than an all-out race pace but faster than an easy, conversational pace.

What is speedwork? Speed work is simply running-based workouts that can be completed on the track, road or treadmill. You run speed workouts faster than your usual pace in intervals, repetitions, or at a consistent speed that feels a little harder than your normal effort. 

Goals for Week #7

  1. Complete the 10 Essential Strength Training Exercises for Runners

  2. Complete your Hydration Goal

  3. Complete at least 2 30 min cardio sessions

  4. Include speed work in 1 of the cardio sessions - this week try a Tempo Run

 

 
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Week #8 | May 20 - 26

In Week #8 we continue to look at how we can add speedwork into our training. This week, we’re looking at using Hill Intervals plus we add in our final building block of running happy - Recovery.

Hill Interval Workouts

  • Shorter hill intervals of 20 to 90 seconds are great for developing power, strength and speed.

  • Slightly longer intervals of two to three minutes are great for V02 max development.

  • To do the longer hill intervals workout, warm up with at least 10 minutes of easy jogging.

  • Then run hard uphill for two to three minutes (choose your duration before you start)

  • Jog back down to your starting point and repeat.

  • If your fitness level is modest, start with a set of 4 x 2:00 or 3 x 3:00. Very fit runners can do as much as 10 x 2:00 or 7 x 3:00.

  • Pace yourself so that you neither slow down through the workout due to early fatigue nor finish the workout feeling you could do more.

Recovery

Why is recovery important? It may seem counter intuitive, but to reap the benefits of your workouts, you need to take a day or two a week off from working out. Exercise makes little tears in your muscles. When you give those muscles time to repair themselves, it makes them stronger. If you don’t give them time, guess what? They don’t heal and eventually your performance—and even your health—can suffer. Rest and recovery is as much a part of race preparation as eating right, stretching, and doing weekly longer runs.

What can you do for recovery? Well, lots of things. But the first recovery item that must occur is simply rest. Read the ZOOMA Blog Post - Don’t Give Up on Rest Days and consider your own current recovery schedule.

Goals for Week #8

  1. Complete the 10 Essential Strength Training Exercises for Runners

  2. Complete your Hydration Goal

  3. Complete at least 2 30 min cardio sessions

  4. Include speed work in 1 of the cardio sessions - this week try Hill Intervals

  5. Start considering your workout recovery - complete at at least 2 recovery action items this week

 

 
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Week #9 | May 27 - june 2

In Week #9 we begin to wind down our Spring Challenge and focus on our recovery efforts. This week, we’re looking at foam rolling as a recovery tool.

Recovery - foam rolling

What are the benefits of foam rolling? The idea behind foam rolling exercises is that by applying direct and sweeping high mechanical loads to muscles and tissues, you stretch and massage the underlying tissues. This is believed to reduce thickening, adhesion, and tension of the fascia [connective tissue] and muscle, and can potentially reduce fatigue, improve recovery, and enhance range of motion.

Try these 8 Foam Rolling Exercises

Goals for Week #9

  1. Complete the 10 Essential Strength Training Exercises for Runners

  2. Complete your Hydration Goal

  3. Complete at least 2 30 min cardio sessions

  4. Include speed work in 1 of the cardio sessions

  5. Complete at at least 2 recovery action items this week - try foam rolling (if you don’t already) this week

 

 
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Week #10 | June 3 - June 9

maintaining healthy habits

YOU DID IT!!! It’s the last week of the Spring Challenge and you’ve spent 66 days implementing healthy habits - the building blocks of running. Take a moment to answer the questions in our final check-in:

Goals for Week #10

  1. Take a moment to reflect on what you’ve experienced in the challenge, what you’ve learned and how you may have changed some habits.

  2. Complete the 10 Essential Strength Training Exercises for Runners

  3. Complete your Hydration Goal

  4. Complete at least 2 30 min cardio sessions

  5. Include speed work in 1 of the cardio sessions

  6. Complete at at least 2 recovery action items this week