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Rich Butkevic, CFT December 28, 2011 TWEET COMMENTS 0

Have a Heart - Page 5

Go Fast

Sample workouts for specific goals

To gain endurance for a marathon or other long distance event

10-minute warm up in Zone 1

1-hour or more in Zones 1-2

10-minute cool down in Zone 1

There isn't much variety in this workout since our goal is building aerobic capacity and not necessarily speed. Since your HR will stay relatively low throughout the session, you also don't need much of a warm up.

To gain moderate endurance and speed over mid distance, such as 10K

10-minute warm up in Zones 1-2

30 minutes in Zone 4

10-minute cool down in Zones 1-2

In this workout you can warm up a little bit faster and then move right into our Zone 4 sweet spot to increase you LT and get some speed improvements over this distance.

To gain speed and burn fat most efficiently

10-minute warm up in Zones 1-2

1 minute in Zone 5

1 minute in Zone 2

(repeat 5-10 times)

5-minute cool down in zone 1-2

To really crank up your speed, warm up, and then move right into 1-minute sprints, alternating with 1-minute low-intensity intervals. This technique is called many things, including intervals, HIIT or fartleks. Do as many intervals as you can, but if you're doing more than 10, you're probably not going fast enough.

My favorite workout

10-minute warm up in Zones 1-2

1-minute in Zone 5

1 minute in Zone 2

(repeat 5 times)

20 minutes in Zone 4

1 minute in Zone 5

1 minute in Zone 2

(repeat 5 times)

5-minute cool down in Zones 1-2

Here's the prescription for all around athleticism, and my personal favorite workout. Warm up, get in your sprint intervals to build speed and torch your body fat, then do 20 minutes in Zone 4 to increase your LT and get some mid-distance endurance, and then grit your teeth through another set of intervals that I guarantee will hurt. Close it out with your cool down, and go down lie down in the shade—you've earned it.

 

This article appeared in our August 2008 issue.


Rich Butkevic is an ISSA Certified Fitness Trainer, triathlete and author from Madison, Wisconsin. He trains clients at www.madisontrainer.com and can be reached at This e-mail address is being protected from spambots. You need JavaScript enabled to view it .



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