Thursday, April 14

We are kicking things off today with a mile run. Since this is just the beginning of running season in Michigan we want you to use this run as a test of where you are right now. This is a time trial of sorts, understanding that you still have some work to do once you complete the mile.

We don’t want you to pace this mile too much. Go hard and test yourself so you have a number to work off of for the rest of the season. Pay attention to your time!

Just like lifting weights, we need metrics when it comes to running and other endurance activities. Without times to work from we have no idea what direction we are headed.

100 meter sprints should be faster than 400 meters. 400s should be at a faster tempo than your mile and your mile should be faster than your 5, 10 or 26.2 mile pace.

This is how you get faster.

If you want to run a 6 minute mile, you should be running shorter distances at a 6 minute mile pace – 1:30 400s, e.g. Same goes for longer distances. If you’d like to run a 5k in 18 minutes you need to be training shorter distances at 6 or sub 6 mile pace.

Yes, longer training runs are important as well, but we usually won’t have the time here to go out for 10 mile runs. (Unless you all really want to!) Those runs should be done at a specific pace as well and if you are unsure about how to get started please let us know.

Check out the video from champion triathlete and endurance coach Chris Hinshaw on training for a 5:20 mile with Rich Froning. He has Rich running at a 5:20 mile pace for shorter distances with short recovery periods. As he gets better at holding that pace, the recovery times can get shorter and he gets closer and closer to the 5:20 mile.

As he says in the video, “To be good at 5:20 mile, you have to train 5:20 mile.” You have to know what it feels like to run at that pace, even if it’s not the full mile at a time right from the start.

Oh, and it’s not a “cream puff” workout!

Workout for Thursday, April 14
With a running clock going up, For Time:
Run 1 mile
– Rest 2 to 3 min (no less than 2, no more than 3) –
3 Rounds of:
20 ft Handstand Walk (or 10 steps in handstand hold/plank)
20 Air Squats
– No Rest –
6 min AMRAP
7 Hand Release Push Ups
7 C2B Pull Ups
– Rest 2 min –
5 Rounds of:
7 Ball Slams (30/20)
7 Slam Ball Sit Ups
7 Ball Facing Burpees