The Amazing Race: Fitness Thread / Work-Out Thread

[runningpanda]

I'd say you should do a combination of distance and sprint work, as well as core work.
Our track schedule was:
Monday: intervals (sprint/endurance training)
Tuesday: Distance run
Wednesday: Tempo run
Thursday: Pool workout (aqua jogging)
Friday: Intervals (400's)
After we finish, we do sets of push ups and sit ups/crunches/planks.

[runningpanda]

I'm getting used to running 2.5-3 miles each session, so I may stick with that. I can see a difference already so it seems to be working. I'll up the mileage after I get completely used to it.

Definitely up your mileage after 2 weeks by a mile or whatever is comfortable.
I always start back into a season by running a flat 3 miles every day for seven days for 2 weeks, then up it to 6-8 for a week, up it to 10-12 and so on until mid season (never go too far). and stay around 12-16.
But that's for serious track distance.
Run 2.5-3 for a few weeks, then up it to 3.5-4 for a couple weeks, then 4.5-5.

[Han]

Definitely up your mileage after 2 weeks by a mile or whatever is comfortable.
I always start back into a season by running a flat 3 miles every day for seven days for 2 weeks, then up it to 6-8 for a week, up it to 10-12 and so on until mid season (never go too far). and stay around 12-16.
But that's for serious track distance.
Run 2.5-3 for a few weeks, then up it to 3.5-4 for a couple weeks, then 4.5-5.

Good idea. I think I might alternate distance and interval training as well during my week.

[runningpanda]

That's a great idea. You'll build strength agility endurance and get them legs tone.

[Han]

That's a great idea. You'll build strength agility endurance and get them legs tone.

Ow. Interval training for only 10 minutes just kicked my ass hardcore. I could barely run my normal pace for the next 15.

[runningpanda]

What'd you do for intervals?

[Han]

What'd you do for intervals?

2 minute light jog warm up to 60second full/60 second rest phases for 4 sets. I stopped early before I killed myself haha

[runningpanda]

Shit, nice man.
Stretch.Advil.ice.epson salt bath.
Just a suggestion though.

[Han]

Shit, nice man.
Stretch.Advil.ice.epson salt bath.
Just a suggestion though.

I usually just sit my ass in a shower.

[runningpanda]

I used to do that too, hahaha. That'll be me after I hit the weight room tomorrow.

[skrapez]

running blows haha

[runningpanda]

It definitely doesn't impress girls.

[Han]

I definitely feel it this morning.

[Petis]

SomethingI used to do in track:
jog 100yd
sprint 100yd
walk 100yd
repeat.
repeat
repeat
......... til you cant take it anymore.

Don't worry about timing the intervals, go by distance. Easy way to do it for longer and not burn out in 10 min.

[runningpanda]

I've been lifting for 5 days and I already see a difference.
Mr.Skinnierthanfuck is getting some nice muscle again.
I'm doing:
4 sets of 10 at 135 and I upped it to 140 today on the last set.
4 sets of 10 dumbell curls at 35 upped to 40 today.
4 sets of shrugs at 70.
4 sets of 20 situps
4 sets of 1min planks, side planks, straight leg lifts and bicycles.
Tomorrow I start my running schedule, probably put down 6 a day for the first week, then up to 8 on tuesdays and thursdays with intervals MWF.