Hey Gang,

Today’s #WorkoutWednesday is a generally slow run with repeated injections of short, fast intervals.

I’m frequently asked: How do I become more efficient with my training?  Sessions like this HIIT workout are part of my answer!

I’m also asked: How long until I see an improvement in my speed?  The good news is that — after just 5 to 12 of these types of sessions — you’ll be noticeably faster.

Finally, remember that controlling your pace — both faster & slower — during this workout is key.  Be precise with your variations in speed, and you’ll reap the rewards quickly.

Let’s get going!

Running Slow & Super Super Fast – 55’

Purpose: Designed to break you out of your aerobic-only rut, this workout will engage your typically underutilized anaerobic energy systems and give you a better feel for variable pacing.  It will also strengthen your calves, feet, quads, gluteals and core… all of which are vital for maintaining speed and form during a long race.

While it delivers short moments of discomfort due to its high intensity, the ROI from this workout is huge and you’ll recover quickly.

You can implement this session up to 2 times a week, but be careful! If you have other “harder” sessions during the same 7-day span, then doing this workout just once per week will be fine.

Warm Up: 12’ with the final 4’ at an aerobic (i.e., conversational) pace

1st Set:

6 x 30” building each to your fresh 5k pace
Rest Interval (RI): 60” very easy (slow jog)

Main Set:

2’ at your fast effort (fresh 5k pace) – RI: 3′ very easy

4 x 20” real fast (20″/mi faster) – RI: 75″ aerobic pace and hold your form

90” fast (fresh 5k pace) – RI: 3′ very easy

4 x 25” real fast (20″/mi faster) – RI: 75″ aerobic pace and hold your form

2 x 90” fast (fresh 5k pace) – RI: 3′ very easy

4 x 30” real fast (20″/mi faster) – RI: 75″ aerobic pace and hold your form

4 x1’ fast (fresh 5k pace) – RI: 3′ very easy

Cool down

The Rest Intervals (RI) on the 2’, 90” and 1’ efforts are 3’ very easy (a slow jog).

In contrast, the RIs during the 20”, 25” and 30” repeats are 75” at an aerobic pace; this means you’ll be maintaining your typical conversational training pace and holding your form.

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