Welcome to week one of Need for Speed!
During this program your perspective of your capabilities will change, you will be forced out of your comfort zone, and you will break through pace barriers. You are not a one pace pony!
You may notice that your training plan doesn’t contain a ton of running. In fact, you only have two prescribed runs per week. Why is this? Well, running mile after mile after mile does not necessarily make you faster. This program will have you training more efficiently and make you stronger resulting in a natural increase in your pace. The run workouts are all based on speed burst interval training, and the HIIT and core workouts will ensure you are building strength to withstand the increased demands you are placing upon your body. All the workouts are less than 45 minutes, and can be done at home without any special equipment.
The program is designed to be flexible, but try to stick to it as much as possible. You can shift things around a day or two here or there, or sub a yoga class for your core workout, but strive to complete all the workouts and take advantage of the rest days. Never skip a rest day! Rest is just as important as a workout. If you want to add in a long slow run, you can do so on either Sunday or Monday. Please don’t run on Fridays as that will make you fatigued for Saturday’s group session!
Each Saturday a fresh post will go live with the workouts for the week as well as a new focus to add to your training such as form, rest, hydration, nutrition and meal planning, injury prevention, etc. If you have a specific topic you would like covered, let me know!
Without further ado, here are links to the training documents that were handed out at our first session. The HIIT and Core files contain links to videos that demonstrate each exercise.
For the first week, just do the workouts as written so that you can become familiar with them and let your body adapt. If some exercises are not challenging enough, we can modify to increase the difficulty—there is always a way to make them harder!
On that note, get out there and attack your week. Get in touch with any questions that pop up and see you next Saturday!