Posts Tagged ‘running’

Tuesday: Speed Training

Tuesday, October 8th, 2013

How to Increase Your Speed with speed training is a question that is commonly asked among individual’s new to distance running, and the answer is not running faster on your long runs, but increasing your V02Max with short burst, high intensity interval training.  For example, Running 800 Meters at an increased pace (compared to your race pace and much faster than your race pace), resting, and repeating the exercise bout has been proven to help increase overall speed on distance runs and overall speed in general.

Speed Training

Tempo Run – 10 Minutes
Rest -3 Minutes
Run 800 Meters
Rest – 2 Minutes

Repeat 2-3 Rounds

Need some extra fun? After circuit, sign up for our FREE Ab Workouts eBook and pick one and perform!

- MidwestFit Team

Sunday: Distance and Fat Burning Run

Sunday, October 6th, 2013

Fat Burning Cardio for Weight Loss

Finish off the week with some fat burning, moderate intensity cardio. You should be burning 400-700 Calories on this one while being able to burn fat using it as your main fuel substrate!

Warm Up – Flutter Kicks 1 Minute – Push Ups 20 – Body Weight Squats – 20

Run – 50 Minutes @ Moderate Pace

or

Bike – 70 Minutes @ Moderate Pace

After the workout, sign up for our FREE Ab Workouts eBook and pick one and perform!

- MidwestFit Team

TOTAL BODY FITNESS

Thursday: Tempo Run

Thursday, October 3rd, 2013

Tempo Run for Speed Training

Your running pace should be constant and difficult to maintain. It should not be impossible to reach the 20 minutes, but the point is to push yourself to run harder and faster than you normally would on a distance run. This is a great tool for increasing speed on future distance runs, boosting metabolism, burning calories, and working on lower body endurance all in a short workout.  Speed Training

Stretch/Warm Up

Tempo Run – 20 Minutes or 2.75 miles

Stretch

OR

Stretch/Warm Up

Bike 30 Minutes with Medium Resitance

AFTERPerform ABS Finisher

Tuesday: Speed Training

Tuesday, October 1st, 2013

How to Increase Your Speed with speed training is a question that is commonly asked among individual’s new to distance running, and the answer is not running faster on your long runs, but increasing your V02Max with short burst, high intensity interval training.  For example, Running 800 Meters at an increased pace (compared to your race pace and much faster than your race pace), resting, and repeating the exercise bout has been proven to help increase overall speed on distance runs and overall speed in general.

Speed Training

Tempo Run – 10 Minutes
Rest -3 Minutes
Run 800 Meters
Rest – 2 Minutes

Repeat 2-3 Rounds

Need some extra fun? After circuit, sign up for our FREE Ab Workouts eBook and pick one and perform!

- MidwestFit Team

Sunday: Distance and Fat Burning Run

Sunday, September 29th, 2013

Fat Burning Cardio for Weight Loss

Finish off the week with some fat burning, moderate intensity cardio. You should be burning 400-700 Calories on this one while being able to burn fat using it as your main fuel substrate!

Warm Up – Flutter Kicks 1 Minute – Push Ups 20 – Body Weight Squats – 20

Run – 50 Minutes @ Moderate Pace

or

Bike – 70 Minutes @ Moderate Pace

After the workout, sign up for our FREE Ab Workouts eBook and pick one and perform!

- MidwestFit Team

TOTAL BODY FITNESS

Thursday: Tempo Run

Thursday, September 26th, 2013

Tempo Run for Speed Training

Your running pace should be constant and difficult to maintain. It should not be impossible to reach the 20 minutes, but the point is to push yourself to run harder and faster than you normally would on a distance run. This is a great tool for increasing speed on future distance runs, boosting metabolism, burning calories, and working on lower body endurance all in a short workout.  Speed Training

Stretch/Warm Up

Tempo Run – 20 Minutes or 2.75 miles

Stretch

OR

Stretch/Warm Up

Bike 30 Minutes with Medium Resitance

AFTERPerform ABS Finisher

Tuesday: Speed Training

Tuesday, September 24th, 2013

How to Increase Your Speed with speed training is a question that is commonly asked among individual’s new to distance running, and the answer is not running faster on your long runs, but increasing your V02Max with short burst, high intensity interval training.  For example, Running 800 Meters at an increased pace (compared to your race pace and much faster than your race pace), resting, and repeating the exercise bout has been proven to help increase overall speed on distance runs and overall speed in general.

Speed Training

Run 400 Meters
Plank – 1 Minute
Run 400 Meters
Flutter Kicks – 1 Minute
Rest – 1 Minute

Repeat 4 Rounds

Need some extra fun? After circuit, sign up for our FREE Ab Workouts eBook and pick one and perform!

- MidwestFit Team

Sunday: Distance and Fat Burning Run

Sunday, September 22nd, 2013

Fat Burning Cardio for Weight Loss

Finish off the week with some fat burning, moderate intensity cardio. You should be burning 400-700 Calories on this one while being able to burn fat using it as your main fuel substrate!

Warm Up – Flutter Kicks 1 Minute – Push Ups 20 – Body Weight Squats – 20

Run – 50 Minutes @ Moderate Pace

or

Bike – 70 Minutes @ Moderate Pace

After the workout, sign up for our FREE Ab Workouts eBook and pick one and perform!

- MidwestFit Team

TOTAL BODY FITNESS

Thursday: Tempo Run

Thursday, September 19th, 2013

Tempo Run for Speed Training

Your running pace should be constant and difficult to maintain. It should not be impossible to reach the 20 minutes, but the point is to push yourself to run harder and faster than you normally would on a distance run. This is a great tool for increasing speed on future distance runs, boosting metabolism, burning calories, and working on lower body endurance all in a short workout.  Speed Training

Stretch/Warm Up

Tempo Run – 20 Minutes or 2.75 miles

Stretch

OR

Stretch/Warm Up

Bike 30 Minutes with Medium Resitance

AFTERPerform ABS Finisher

Tuesday: Speed Training

Tuesday, September 17th, 2013

How to Increase Your Speed with speed training is a question that is commonly asked among individual’s new to distance running, and the answer is not running faster on your long runs, but increasing your V02Max with short burst, high intensity interval training.  For example, Running 800 Meters at an increased pace (compared to your race pace and much faster than your race pace), resting, and repeating the exercise bout has been proven to help increase overall speed on distance runs and overall speed in general.

Speed Training

Run 800 Meters
Rest 3 Minutes

Repeat 4-5 Rounds

Need some extra fun? After circuit, sign up for our FREE Ab Workouts eBook and pick one and perform!

- MidwestFit Team

Sunday: Distance and Fat Burning Run

Sunday, September 15th, 2013

Fat Burning Cardio for Weight Loss

Finish off the week with some fat burning, moderate intensity cardio. You should be burning 400-700 Calories on this one while being able to burn fat using it as your main fuel substrate!

Warm Up – Flutter Kicks 1 Minute – Push Ups 20 – Body Weight Squats – 20

Run – 50 Minutes @ Moderate Pace

or

Bike – 70 Minutes @ Moderate Pace

After the workout, sign up for our FREE Ab Workouts eBook and pick one and perform!

- MidwestFit Team

TOTAL BODY FITNESS

Thursday: Tempo Run

Thursday, September 12th, 2013

Tempo Run for Speed Training

Your running pace should be constant and difficult to maintain. It should not be impossible to reach the 20 minutes, but the point is to push yourself to run harder and faster than you normally would on a distance run. This is a great tool for increasing speed on future distance runs, boosting metabolism, burning calories, and working on lower body endurance all in a short workout.  Speed Training

Stretch/Warm Up

Tempo Run – 20 Minutes or 2.75 miles

Stretch

OR

Stretch/Warm Up

Bike 30 Minutes with Medium Resitance

AFTERPerform ABS Finisher

Tuesday: Speed Training

Tuesday, September 10th, 2013

How to Increase Your Speed with speed training is a question that is commonly asked among individual’s new to distance running, and the answer is not running faster on your long runs, but increasing your V02Max with short burst, high intensity interval training.  For example, Running 800 Meters at an increased pace (compared to your race pace and much faster than your race pace), resting, and repeating the exercise bout has been proven to help increase overall speed on distance runs and overall speed in general.

Speed Training

Run 1 Mile
Rest 3 Minutes
Run 400 Meters
Rest 1 Minute and 30 Seconds

Repeat 2-3 Rounds

Need some extra fun? After circuit, sign up for our FREE Ab Workouts eBook and pick one and perform!

- MidwestFit Team

Sunday: Distance Run

Sunday, September 8th, 2013

Fat Burning Cardio for Weight Loss

Finish off the week with some fat burning, moderate intensity cardio. You should be burning 400-700 Calories on this one while being able to burn fat using it as your main fuel substrate!

Warm Up – Flutter Kicks 1 Minute – Push Ups 20 – Body Weight Squats – 20

Run – 50 Minutes @ Moderate Pace

or

Bike – 70 Minutes @ Moderate Pace

After the workout, sign up for our FREE Ab Workouts eBook and pick one and perform!

- MidwestFit Team

TOTAL BODY FITNESS

Friday: Run – Moderate Pace

Friday, September 6th, 2013

Nice and simple for Half Marathon Training.  A basic run for 3-4 miles a little below your race pace to work on speed training and distance training both at the same time.

Warm Up – Jog – 5 Minutes – Flutter Kicks 1 Minute – Squats – 20

Run (a little bit slower than race pace) – 3-4 Miles

After the workout, sign up for our FREE Ab Workouts eBook and pick one and perform!

- MidwestFit Team

TOTAL BODY FITNESS