Modify my running routine

Discussion in 'Fitness & Nutrition' started by Jazz, Jan 18, 2006.

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  1. Jazz

    Jazz Powerhouse of the Scrum

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    Set myself a running goal back in November because I realised my conditioning for rugby was kinda shit :o

    Today was the first day I did the entire thing as planned :big grin:

    2 minutes warm up walk
    10 minutes 5mph
    9 minutes 6mph
    8 minutes 7mph
    7 minutes 8mph
    6 minutes 9mph
    5 minutes 10mph
    4 minutes 9mph
    3 minutes 8mph
    3 minutes 7mph
    3 minutes 6mph
    2 minutes 5mph
    2 minutes cool down walk

    Total (excluding walking):
    60 minutes, 7.15miles (11.5km)

    I know it's not much for some people, but it was a decently hard goal to reach for me :hs:

    Now that I've hit it though, I don't know what to do to change things up.

    Options I've considered:

    1) Keep the same basic setup but increase pace.

    2) Keep the same basic setup but increase time.

    3) Keep the same basic setup but increase both (obviously at a slower rate than either 1 or 2).

    4) Go to a more interval oriented training, where instead of ramping up and then down in speed, I do a lot of fast slow fast slow stuff.

    5) Keep the exact same routine, but wake up a bit early and do it at home before going to work (It's actually what I did today). Then supplement with something else in the evenings.

    6) Simulate a more game pace with a warmup jog, 30 minutes of very fast pace with occasional full out sprint bursts, 10 minute very easy, 30 minutes of very fast pace with occasional full out sprint bursts, cooldown jog/walk.

    Any of the first five should be easy enough to implement, but number 6 will likely have to start off less intense than described and work up from there.
     
  2. xela

    xela So say we all!

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    Wow, I'm impressed. I run three miles a day now and that's perfect for me. I can't wait until I can run 30-50 miles a week.
     
  3. chizzle

    chizzle New Member

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    :eek4: 5 minutes at 10mph? I would die. I used to do...

    2 minutes - 6mph
    2 minutes - 7mph
    2 minutes - 8mph
    2 minutes - 9mph
    2 minutes - 6mph

    As a warm-up to my workouts and the 2 minutes at 9 fucking killed me.
     
  4. V!

    V! New Member

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    2 minutes warm up walk
    10 minutes 5mph
    9 minutes 6mph
    8 minutes 7mph
    7 minutes 8mph
    7 minutes 9mph
    6 minutes 10mph
    5 minutes 9mph
    4 minutes 8mph
    3 minutes 7mph
    3 minutes 6mph
    2 minutes 5mph
    2 minutes cool down walk
     
  5. Jazz

    Jazz Powerhouse of the Scrum

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    I didn't get it out of any book :dunno:

    My practices and workouts have always included ramping up and then ramping down, whether it be cardio or weights or whatever else we do.

    I just coupled that with the fact that I can't run insanely fast for very long, plus 60 minutes seemed like a nice round number and came up with the above.

    I don't pretend to know anything about running, but I knew anything is better than nothing :o

    Now I'm at the point where some guidance might be useful so I came here :hs:

    I don't care how fast I run, or how long I run...my goal is to be 75 minutes into a game, jogging back down the field after a score and smiling at the defense with their hands on their knees and say "what's wrong, I'm not even tired yet" and them just knowing in the back of their head that you're telling the truth :big grin:
     
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