The Alp Fitness workout library consists of:
- Workout types with specific workout examples. The workouts use the Alp Fitness training zones to target training intensity. For guidance on how to set your individual training zones, see the “Guide to Using Training Zones.” For guidance on how to create a structured training plan and arrange these workouts within that plan, see the “Guide to Creating Your Training Plan.” If you’d like structured TrainingPeaks workouts to use with your TrainingPeaks calendar, you can purchase the “Running – Workout Library.”
- Mental skills training that you can integrate directly into your physical workouts, using the suggestions provided. For more guidance on mental skills training, see the “Guide to Goal Setting and Mental Skills Training.”
- Core strength training exercises that you can draw from to create your own core strength training routine.
- Running drills that you can incorporate into your running workouts.
- Warmup routines that include neuromuscular activation, dynamic stretching, and pre-race warmup protocols.
Workout Types
Each type of workout has a particular purpose — that is, it targets a particular training effect. You will find a general description of each workout type followed by several specific workouts in that category. Most workouts are written for any endurance activity, but some are specific to running. Adjust the workouts within the parameters provided to tailor to your unique circumstances and objectives. If you’d like structured TrainingPeaks workouts to use with your TrainingPeaks calendar, you can purchase the “Running – Workout Library.”
Recovery Workouts
Recovery workouts are central to balancing the application of training stress and recovery; and these are your default workouts. If you find yourself too fatigued to execute a key intensity workout that’s scheduled; then default to a recovery workout. After a recovery workout, you should feel refreshed. You can always shorten a recovery workout or nix it altogether if you simply need to rest that day.
Easy Zone:
- Intensity: Easy
- Heart Rate: Less than 85% of lactate threshold heart rate (LTHR)
- Power: Less than 56% of functional threshold power (FTPw)
- Pace: Slower than 129% of functional threshold pace (FTPa)
Total Time at Intensity: 20-60 minutes
Interval Time: n/a
Work to Rest Ratio: n/a
How Often: 2-3 workouts per week during all training phases
Purpose: Used to aid recovery from hard days and add to your aerobic base.
Sample Workout: 20-minute recovery run
Do this workout at an "easy" effort. The aim is recovery and to feel fresh at the end.
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EASY ZONE: Easy nose-breathing effort. You should be able to comfortably breathe through your nose and tell a long story to someone next to you without needing to slow to catch your breath. Breathing is barely above walking breathing rate.
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WORKOUT PURPOSE: To aid recovery from hard days and add to your aerobic base.
After you are warmed up (broken a light sweat), do the following drills. Do each drill for about 40 meters. Repeat each drill 1-3 times. Finish with an easy run.
1. Loosening Skips
2. Side Skips
3. Carioca, or Grapevine
4. Straight Leg Run
5. Butt Kicks
6. High Knees
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1. LOOSENING SKIPS
Notes: Skip lightly while keeping your arms relaxed.
Next, add forward arm circles.
Switch to backward arm circles.
Switch to forward arm circles with both arms.
Switch to backward arm circles with both arms.
Finally, open up the chest with a cross-chest arm swing.
Skip for 20-40 meters for each phase.
See video demo:
https://www.alpfitness.com/video-loosening-skips/
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2. SIDE SKIPS
Notes: Running takes place almost exclusively in the sagittal plane (flexion/extension) to propel the runner forward, yet muscles that operate in the frontal plane (abduction/adduction) play an important role as stabilizers. This drill builds strength and coordination among these stabilizing muscles.
For the side-to-side skip, skip side to side by bringing your feet together and then shoulder width apart. Let your arms cross over each other in front of the body as you skip.
See video demo:
https://www.alpfitness.com/video-side-skips/
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3. CARIOCA, OR GRAPEVINE
Notes: Running takes place almost exclusively in the sagittal plane (flexion/extension) to propel the runner forward, yet muscles that operate in the frontal plane (abduction/adduction) play an important role as stabilizers. This drill builds strength and coordination among these stabilizing muscles.
As you move sideways, cross one leg over the other in front and then behind. Hold your arms out to the side to begin; as you start to get the hang of the drill, use your arms as you would while running. When you get the hang of that, try adding a high knee with the leg that crosses over in front.
See video demo:
https://www.alpfitness.com/video-carioca-or-grapevine/
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4. STRAIGHT LEG RUN
Notes: The straight leg run is like the straight leg walk used during your dynamic warm up, only this time you are running. The straight leg run reinforces the important pawing motion practiced in the A-skip and B-skip. Start slowly and gradually increase your speed. Avoid the temptation to lean backwards—in other words, keep your upper body perpendicular to the ground as you run with straight legs. As your foot contacts the ground, finish with that same backwards pawing motion as you practiced in the other drills—squeeze the glutes and hamstrings as you pull back on the track.
See video demo:
https://www.alpfitness.com/video-straight-leg-run/
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5. BUTT KICKS
Notes: Pull your heels back and up, kicking your butt with an exaggerated stride. Use the same arm motion during this drill as you use while running.
See video demo:
https://www.alpfitness.com/video-butt-kick-drill/
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6. HIGH KNEES
Notes: The high knee drill works the loading phase of the run. The key to performing the drill correctly is to focus on driving the foot down and letting it spring back up off the ground (rather than lifting the knees). Use the same arm motion during this drill as you use while running.
See video demo:
https://www.alpfitness.com/video-high-knee-drill/
Do this workout at an "easy" effort. The aim is recovery and to feel fresh at the end.
After you're warmed up, work in some "striders."
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WHAT ARE "STRIDERS"? After you are warmed up (broken a light sweat), find a good 100-meter straightaway where you can do some acceleration striders. Ideally, this will be a softer surface, such as a track, the infield of a track, a grassy area such as a park, or an even section of dirt trail. Do 4-6 acceleration striders with the wind at your back. Start off easy and gradually pick up your pace until you're at full speed. Hold it for up to 8 seconds (no more than 10 seconds). Then wind it back down. Focus on good form and leg turnover. The sprints are short and should not tax the anaerobic system too much, although they will work the muscular system. These are “feel good sprints” to develop the neuromuscular action needed for good form and faster running. Do an easy 200-300 meters or 2-3 minutes between each strider or until you feel fully recovered and ready for the next one. Don’t worry about heart rate on these.
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EASY ZONE: Easy nose-breathing effort. You should be able to comfortably breathe through your nose and tell a long story to someone next to you without needing to slow to catch your breath. Breathing is barely above walking breathing rate.
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WORKOUT PURPOSE: To aid recovery from hard days, add to your aerobic base, and work on developing neuromuscular speed.
Endurance Workouts
Endurance workouts contribute to your aerobic base. During the endurance training phase, you will be increasing the duration of one or more endurance workouts each week — the weekly “long run” for runners. Ultrarunners might use back-to-back long runs — that is, long runs scheduled two days in a row — to achieve greater volume in preparation for longer events. When stacking back-to-back long runs, do the harder/longer run on the first day. The endurance workout in other training phases will remain relatively constant in duration with the exact length depending on your event and goals. The bulk of your training time during any training phase will consist of recovery and endurance workouts.
Conversational Zone:
- Intensity: At or below your aerobic threshold (AeT)
- Heart Rate: 85-89% of lactate threshold heart rate (LTHR)
- Power: 56-75% of functional threshold power (FTPw)
- Pace: 114-129% of functional threshold pace (FTPa)
Total Time at Intensity: 30 minutes to 6+ hours
Interval Time: n/a
Work to Rest Ratio: n/a
How Often: 2-6 workouts per week during all training phases
Purpose: Used more than any other training zone to build the aerobic endurance base, which allows you to better metabolize fat and spare glycogen (stored carbohydrate) as a long duration energy source.
Sample Workout: 90-minute endurance run
After you're warmed up, do this workout at a "conversational effort"; then warm down.
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CONVERSATIONAL ZONE: Conversational nose-breathing effort. You should be able to breathe through your nose and hold a back-and-forth conversation with someone running next to you (taking turns to speak). Breathing is moderate and not labored. Once you've moved beyond this effort level, you've moved beyond your aerobic threshold (AeT).
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WORKOUT PURPOSE: To build your aerobic endurance base, allowing you to better metabolize fat and spare glycogen (stored carbohydrate) as a long duration energy source.
After you're warmed up, run at a "conversational effort" for the bulk of the run, working in some "striders" during the middle of the run (see instructions below). Warm down at the end.
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WHAT ARE "STRIDERS"? After you are warmed up (broken a light sweat), find a good 100-meter straightaway where you can do some acceleration striders. Ideally, this will be a softer surface, such as a track, the infield of a track, a grassy area such as a park, or an even section of dirt trail. Do 4-12 acceleration striders with the wind at your back. Start off easy and gradually pick up your pace until you're at full speed. Hold it for up to 8 seconds (no more than 10 seconds). Then wind it back down. Focus on good form and leg turnover. The sprints are short and should not tax the anaerobic system too much, although they will work the muscular system. These are “feel good sprints” to develop the neuromuscular action needed for good form and faster running. Do an easy 200-300 meters or 2-3 minutes between each strider or until you feel fully recovered and ready for the next one. Don’t worry about heart rate on these.
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CONVERSATIONAL ZONE: Conversational nose-breathing effort. You should be able to breathe through your nose and hold a back-and-forth conversation with someone running next to you (taking turns to speak). Breathing is moderate and not labored. Once you've moved beyond this effort level, you've moved beyond your aerobic threshold (AeT).
=====================
WORKOUT PURPOSE: To build your aerobic endurance base, allowing you to better metabolize fat and spare glycogen (stored carbohydrate) as a long duration energy source.
After you're warmed up, do this workout at a "conversational effort"; then warm down.
=====================
CONVERSATIONAL ZONE: Conversational nose-breathing effort. You should be able to breathe through your nose and hold a back-and-forth conversation with someone running next to you (taking turns to speak). Breathing is moderate and not labored. Once you've moved beyond this effort level, you've moved beyond your aerobic threshold (AeT).
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WORKOUT PURPOSE: To build your aerobic endurance base, allowing you to better metabolize fat and spare glycogen (stored carbohydrate) as a long duration energy source.
After you're warmed up, do this workout at a "conversational effort"; then warm down.
Do this run on hilly or mountainous terrain that allows you to log some vertical feet. When running uphill, be sure to keep your pace at a "conversational effort"; this may require shifting to a power hike for steep grades. Hiking uphill is one of the four key disciplines of mountain running; and it is important to recognize when you need to shift from running uphill to hiking uphill to maintain your targeted effort.
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CONVERSATIONAL ZONE: Conversational nose-breathing effort. You should be able to breathe through your nose and hold a back-and-forth conversation with someone running next to you (taking turns to speak). Breathing is moderate and not labored. Once you've moved beyond this effort level, you've moved beyond your aerobic threshold (AeT).
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WORKOUT PURPOSE: To build your aerobic endurance base, allowing you to better metabolize fat and spare glycogen (stored carbohydrate) as a long duration energy source, and to condition your legs for the eccentric bias of mountainous running.
Long run at ultra-running effort. Keep it in the easy zone as much as possible. Occasionally moving into the conversational zone is fine. But avoid "burning any matches" at higher intensities. Goal is to keep this at a manageable "all day" pace.
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CONVERSATIONAL ZONE: Conversational nose-breathing effort. You should be able to breathe through your nose and hold a back-and-forth conversation with someone running next to you (taking turns to speak). Breathing is moderate and not labored. Once you've moved beyond this effort level, you've moved beyond your aerobic threshold (AeT).
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WORKOUT PURPOSE: To build your aerobic endurance base, allowing you to better metabolize fat and spare glycogen (stored carbohydrate) as a long duration energy source, and to condition your legs for the eccentric bias of mountainous running.
Tempo Workouts
Tempo workouts are used sparingly as a bridge to higher intensity threshold work or to simulate marathon-distance race pace. These are steady-state aerobic tempo sessions below your lactate threshold, but above your aerobic threshold (more on these terms). So they are “comfortably hard” to sustain over the duration of the interval, which can range from 20-60 minutes. You can integrate these into an endurance workout or do a tempo workout on its own after an easy warmup and before a warmdown. The progression for these workouts is to increase your time at intensity and then decrease the recovery time between the intensity bouts. You’ll typically want to schedule at least one recovery day between these workouts.
Comfortably Hard (Tempo) Zone:
- Intensity: Above your aerobic threshold (AeT) for sustained durations
- Heart Rate: 90-94% of lactate threshold heart rate (LTHR)
- Power: 76-90% of functional threshold power (FTPw)
- Pace: 106-113% of functional threshold pace (FTPa)
Total Time at Intensity: 30 minutes to 2 hours
Interval Time: 20-60 minutes
Work to Rest Ratio: 5:1 to 8:1
How Often: 2-4 workouts per week during endurance training phase
Purpose: Used sparingly as a bridge to threshold work, to build intensive aerobic endurance and improve lactate tolerance; and to simulate marathon-distance race pace.
Sample Workout: 90-minute endurance run with 30-minute tempo in the middle
After you've warmed up, do 2-6 x 20-on/3-off intervals:
20 minutes on = steady state sub-LT tempo at a "comfortably hard" effort
3 minutes off = easy recovery
Warm down when finished.
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COMFORTABLY HARD (TEMPO) ZONE: Comfortably hard effort has a wide range that can be divided into a comfortably hard (tempo) zone for longer sustained intervals and a comfortably hard (threshold) zone for shorter, higher intensity intervals. This workout targets the comfortably hard (tempo) zone — where you are below your lactate threshold (LT). You should be able to breathe through your nose (although deep and labored) while your ability to talk will be limited to 2-3 sentences at a time.
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WORKOUT PURPOSE: To build intensive aerobic endurance and improve lactate tolerance; and to simulate marathon-distance race pace.
After you've warmed up, do 2-4 x 30-on/5-off intervals:
30 minutes on = steady state sub-LT tempo at a "comfortably hard" effort
5 minutes off = easy recovery
Warm down when finished.
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COMFORTABLY HARD (TEMPO) ZONE: Comfortably hard effort has a wide range that can be divided into a comfortably hard (tempo) zone for longer sustained intervals and a comfortably hard (threshold) zone for shorter, higher intensity intervals. This workout targets the comfortably hard (tempo) zone — where you are below your lactate threshold (LT). You should be able to breathe through your nose (although deep and labored) while your ability to talk will be limited to 2-3 sentences at a time.
=====================
WORKOUT PURPOSE: To build intensive aerobic endurance and improve lactate tolerance; and to simulate marathon-distance race pace.
After you've warmed up, do 2-6 x 20-on/3-off intervals:
20 minutes on = steady state sub-LT tempo at a "comfortably hard" effort
3 minutes off = easy recovery
Warm down when finished.
=====================
COMFORTABLY HARD (TEMPO) ZONE: Comfortably hard effort has a wide range that can be divided into a comfortably hard (tempo) zone for longer sustained intervals and a comfortably hard (threshold) zone for shorter, higher intensity intervals. This workout targets the comfortably hard (tempo) zone — where you are below your lactate threshold (LT). You should be able to breathe through your nose (although deep and labored) while your ability to talk will be limited to 2-3 sentences at a time.
=====================
WORKOUT PURPOSE: To build intensive aerobic endurance and improve lactate tolerance; and to simulate marathon-distance race pace.
After you've warmed up, do 2-4 x 30-on/5-off intervals:
30 minutes on = steady state sub-LT tempo at a "comfortably hard" effort
5 minutes off = easy recovery
Warm down when finished.
=====================
COMFORTABLY HARD (TEMPO) ZONE: Comfortably hard effort has a wide range that can be divided into a comfortably hard (tempo) zone for longer sustained intervals and a comfortably hard (threshold) zone for shorter, higher intensity intervals. This workout targets the comfortably hard (tempo) zone — where you are below your lactate threshold (LT). You should be able to breathe through your nose (although deep and labored) while your ability to talk will be limited to 2-3 sentences at a time.
=====================
WORKOUT PURPOSE: To build intensive aerobic endurance and improve lactate tolerance; and to simulate marathon-distance race pace.
Warm up at easy effort.
Move into a conversational effort.
Increase to a steady state sub-LT effort for 20-60 min.
Move back into a conversational effort.
Warm down.
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COMFORTABLY HARD (TEMPO) ZONE: Comfortably hard effort has a wide range that can be divided into a comfortably hard (tempo) zone for longer sustained intervals and a comfortably hard (threshold) zone for shorter, higher intensity intervals. This workout targets the comfortably hard (tempo) zone — where you are below your lactate threshold (LT). You should be able to breathe through your nose (although deep and labored) while your ability to talk will be limited to 2-3 sentences at a time.
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WORKOUT PURPOSE: To build intensive aerobic endurance and improve lactate tolerance; and to simulate marathon-distance race pace.
Threshold Workouts
Threshold workouts raise the lactate threshold by improving lactate tolerance and decreasing lactate accumulation, which allows you to stay aerobic at faster speeds. These are key workouts during the lactate threshold training phase. Lactate threshold (LT) cruise intervals are shorter in duration than the tempo workout intervals and are done at a higher intensity that approaches (and may cross over) your lactate threshold. The progression for cruise intervals is to increase the length of the interval and then to decrease the recovery time between the intervals. You’ll typically want to schedule at least one recovery day between these workouts.
Comfortably Hard (Threshold) Zone:
- Intensity: Nearing or just crossing over your lactate threshold (LT)
- Heart Rate: 95-102% of lactate threshold heart rate (LTHR)
- Power: 91-105% of functional threshold power (FTPw)
- Pace: 97-105% of functional threshold pace (FTPa)
Total Time at Intensity: 30-60 minutes
Interval Time: 6-20 minutes
Work to Rest Ratio: 2:1 to 5:1
How Often: 2-3 workouts per week during lactate threshold training phase
Purpose: Used to raise the lactate threshold by improving lactate tolerance and decreasing lactate accumulation, which allows you to stay aerobic at faster speeds.
Sample Workout: 60-minute run with 4 x 8-on/2-off cruise intervals
After you've warmed up, do 2-6 x 8-on/4-off intervals:
8 minutes on = LT cruise interval at a "comfortably hard" effort
4 minutes off = easy recovery
Warm down when finished.
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COMFORTABLY HARD (THRESHOLD) ZONE: Comfortably hard effort nearing or even crossing just over your lactate threshold (LT). As you approach and cross over your lactate threshold (LT) you may be able to say 5-7 words at a time, but will need to breathe through your mouth.
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WORKOUT PURPOSE: To raise the lactate threshold by improving lactate tolerance and decreasing lactate accumulation, which allows you to stay aerobic at faster speeds.
After you've warmed up, do 2-6 x 10-on/5-off intervals:
10 minutes on = LT cruise interval at a "comfortably hard" effort
5 minutes off = easy recovery
Warm down when finished.
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COMFORTABLY HARD (THRESHOLD) ZONE: Comfortably hard effort nearing or even crossing just over your lactate threshold (LT). As you approach and cross over your lactate threshold (LT) you may be able to say 5-7 words at a time, but will need to breathe through your mouth.
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WORKOUT PURPOSE: To raise the lactate threshold by improving lactate tolerance and decreasing lactate accumulation, which allows you to stay aerobic at faster speeds.
After you've warmed up, do 2-5 x 12-on/6-off intervals:
12 minutes on = LT cruise interval at a "comfortably hard" effort
6 minutes off = easy recovery
Warm down when finished.
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COMFORTABLY HARD (THRESHOLD) ZONE: Comfortably hard effort nearing or even crossing just over your lactate threshold (LT). As you approach and cross over your lactate threshold (LT) you may be able to say 5-7 words at a time, but will need to breathe through your mouth.
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WORKOUT PURPOSE: To raise the lactate threshold by improving lactate tolerance and decreasing lactate accumulation, which allows you to stay aerobic at faster speeds.
After you've warmed up, do 2-4 x 14-on/7-off intervals:
14 minutes on = LT cruise interval at a "comfortably hard" effort
7 minutes off = easy recovery
Warm down when finished.
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COMFORTABLY HARD (THRESHOLD) ZONE: Comfortably hard effort nearing or even crossing just over your lactate threshold (LT). As you approach and cross over your lactate threshold (LT) you may be able to say 5-7 words at a time, but will need to breathe through your mouth.
=====================
WORKOUT PURPOSE: To raise the lactate threshold by improving lactate tolerance and decreasing lactate accumulation, which allows you to stay aerobic at faster speeds.
After you've warmed up, do 2-8 x 8-on/2-off intervals:
8 minutes on = LT cruise interval at a "comfortably hard" effort
2 minutes off = easy recovery
Warm down when finished.
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COMFORTABLY HARD (THRESHOLD) ZONE: Comfortably hard effort nearing or even crossing just over your lactate threshold (LT). As you approach and cross over your lactate threshold (LT) you may be able to say 5-7 words at a time, but will need to breathe through your mouth.
=====================
WORKOUT PURPOSE: To raise the lactate threshold by improving lactate tolerance and decreasing lactate accumulation, which allows you to stay aerobic at faster speeds.
After you've warmed up, do 2-6 x 10-on/2-off intervals:
10 minutes on = LT cruise interval at a "comfortably hard" effort
2 minutes off = easy recovery
Warm down when finished.
=====================
COMFORTABLY HARD (THRESHOLD) ZONE: Comfortably hard effort nearing or even crossing just over your lactate threshold (LT). As you approach and cross over your lactate threshold (LT) you may be able to say 5-7 words at a time, but will need to breathe through your mouth.
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WORKOUT PURPOSE: To raise the lactate threshold by improving lactate tolerance and decreasing lactate accumulation, which allows you to stay aerobic at faster speeds.
After you've warmed up, do 2-5 x 12-on/3-off intervals:
12 minutes on = LT cruise interval at a "comfortably hard" effort
3 minutes off = easy recovery
Warm down when finished.
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COMFORTABLY HARD (THRESHOLD) ZONE: Comfortably hard effort nearing or even crossing just over your lactate threshold (LT). As you approach and cross over your lactate threshold (LT) you may be able to say 5-7 words at a time, but will need to breathe through your mouth.
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WORKOUT PURPOSE: To raise the lactate threshold by improving lactate tolerance and decreasing lactate accumulation, which allows you to stay aerobic at faster speeds.
After you've warmed up, do 2-4 x 15-on/3-off intervals:
15 minutes on = LT cruise interval at a "comfortably hard" effort
3 minutes off = easy recovery
Warm down when finished.
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COMFORTABLY HARD (THRESHOLD) ZONE: Comfortably hard effort nearing or even crossing just over your lactate threshold (LT). As you approach and cross over your lactate threshold (LT) you may be able to say 5-7 words at a time, but will need to breathe through your mouth.
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WORKOUT PURPOSE: To raise the lactate threshold by improving lactate tolerance and decreasing lactate accumulation, which allows you to stay aerobic at faster speeds.
After you've warmed up, do 2-8 x 8-on/4-off intervals on an uphill grade (e.g., 5-15%).
8 minutes on = LT cruise interval at a "comfortably hard" effort
4 minutes off = easy recovery
Warm down when finished.
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COMFORTABLY HARD (THRESHOLD) ZONE: Comfortably hard effort nearing or even crossing just over your lactate threshold (LT). As you approach and cross over your lactate threshold (LT) you may be able to say 5-7 words at a time, but will need to breathe through your mouth.
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WORKOUT PURPOSE: To raise the lactate threshold by improving lactate tolerance and decreasing lactate accumulation, which allows you to stay aerobic at faster speeds.
After you've warmed up, do 2-6 x 10-on/5-off intervals on an uphill grade (e.g., 5-15%).
10 minutes on = LT cruise interval at a "comfortably hard" effort
5 minutes off = easy recovery
Warm down when finished.
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COMFORTABLY HARD (THRESHOLD) ZONE: Comfortably hard effort nearing or even crossing just over your lactate threshold (LT). As you approach and cross over your lactate threshold (LT) you may be able to say 5-7 words at a time, but will need to breathe through your mouth.
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WORKOUT PURPOSE: To raise the lactate threshold by improving lactate tolerance and decreasing lactate accumulation, which allows you to stay aerobic at faster speeds.
Fartlek means "speed play" in Swedish. After you are warmed up, vary your effort between a "comfortably hard" effort and a "conversational effort."
Use the terrain (e.g., hills) to help you modulate your effort throughout the run. Short bursts and long bursts of speed are all fair game. Have fun with it!
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COMFORTABLY HARD (THRESHOLD) ZONE: Comfortably hard effort nearing or even crossing just over your lactate threshold (LT). As you approach and cross over your lactate threshold (LT) you may be able to say 5-7 words at a time, but will need to breathe through your mouth.
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WORKOUT PURPOSE: To raise the lactate threshold by improving lactate tolerance and decreasing lactate accumulation, which allows you to stay aerobic at faster speeds.
After you've warmed up, run 2-8 x 1600m repeats with a 200m recovery between each one:
1600m = lactate threshold cruise interval at a "comfortably hard" effort
200m recovery
Warm down when finished.
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COMFORTABLY HARD (THRESHOLD) ZONE: Comfortably hard effort nearing or even crossing just over your lactate threshold (LT). As you approach and cross over your lactate threshold (LT) you may be able to say 5-7 words at a time, but will need to breathe through your mouth.
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WORKOUT PURPOSE: To raise the lactate threshold by improving lactate tolerance and decreasing lactate accumulation, which allows you to stay aerobic at faster speeds.
After you've warmed up, run a series of LT cruise intervals with a 200m recovery between each one:
1 x 3200
200 recovery
2 x 1600
200 recovery
2 x 800
200 recovery
Warm down when finished.
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COMFORTABLY HARD (THRESHOLD) ZONE: Comfortably hard effort nearing or even crossing just over your lactate threshold (LT). As you approach and cross over your lactate threshold (LT) you may be able to say 5-7 words at a time, but will need to breathe through your mouth.
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WORKOUT PURPOSE: To raise the lactate threshold by improving lactate tolerance and decreasing lactate accumulation, which allows you to stay aerobic at faster speeds.
VO2max Workouts
VO2max workouts are higher intensity anaerobic workouts used to increase the maximal rate of oxygen transport (aerobic capacity or VO2max), build lactate tolerance, and increase anaerobic endurance. These are key workouts during the VO2max training phase. VO2max intervals are short but intense. They are “uncomfortably hard” and require more recovery between the intervals and between the days when you do these workouts. You’ll typically want to schedule 1-2 days of recovery workouts between VO2max interval workouts (two days with three sleep cycles is ideal).
Uncomfortably Hard (VO2max) Zone:
- Intensity: At your VO2max
- Heart Rate: 103-106% of lactate threshold heart rate (LTHR)
- Power: 106-120% of functional threshold power (FTPw)
- Pace: 90-96% of functional threshold pace (FTPa)
Total Time at Intensity: 12-24 minutes
Interval Time: 1-6 minutes
Work to Rest Ratio: Equal to or slightly less than work interval
How Often: 2-3 workouts per week during VO2max training phase
Purpose: Used to increase the maximal rate of oxygen transport (aerobic capacity or VO2max), build lactate tolerance, and increase anaerobic endurance.
Sample Workout: 60-minute run with 3 x 3-on/2-off VO2max intervals
After you've warmed up, do 12-24 x 1-on/1-off intervals:
1 minute on = VO2max interval at an "uncomfortably hard" effort
1 minute off = easy recovery
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UNCOMFORTABLY HARD (VO2MAX) ZONE: Uncomfortably hard mouth-breathing effort. You may be able to say a single, short word, but only if you have to. Breathing rate is rapid with short, forceful breaths.
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WORKOUT PURPOSE: To increase the maximal rate of oxygen transport (aerobic capacity or VO2max), build lactate tolerance, and increase anaerobic endurance.
After you've warmed up, do 6-12 x 2-on/2-off intervals:
2 minutes on = VO2max interval at an "uncomfortably hard" effort
2 minutes off = easy recovery
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UNCOMFORTABLY HARD (VO2MAX) ZONE: Uncomfortably hard mouth-breathing effort. You may be able to say a single, short word, but only if you have to. Breathing rate is rapid with short, forceful breaths.
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WORKOUT PURPOSE: To increase the maximal rate of oxygen transport (aerobic capacity or VO2max), build lactate tolerance, and increase anaerobic endurance.
After you've warmed up, do 4-8 x 3-on/2-off intervals:
3 minutes on = VO2max interval at an "uncomfortably hard" effort
2 minutes off = easy recovery
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UNCOMFORTABLY HARD (VO2MAX) ZONE: Uncomfortably hard mouth-breathing effort. You may be able to say a single, short word, but only if you have to. Breathing rate is rapid with short, forceful breaths.
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WORKOUT PURPOSE: To increase the maximal rate of oxygen transport (aerobic capacity or VO2max), build lactate tolerance, and increase anaerobic endurance.
After you've warmed up, do 3-6 x 4-on/3-off intervals:
4 minutes on = VO2max interval at an "uncomfortably hard" effort
3 minutes off = easy recovery
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UNCOMFORTABLY HARD (VO2MAX) ZONE: Uncomfortably hard mouth-breathing effort. You may be able to say a single, short word, but only if you have to. Breathing rate is rapid with short, forceful breaths.
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WORKOUT PURPOSE: To increase the maximal rate of oxygen transport (aerobic capacity or VO2max), build lactate tolerance, and increase anaerobic endurance.
Warm down when finished.
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COMFORTABLY HARD (THRESHOLD) ZONE: Comfortably hard effort nearing or even crossing just over your lactate threshold (LT). As you approach and cross over your lactate threshold (LT) you may be able to say 5-7 words at a time, but will need to breathe through your mouth.
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WORKOUT PURPOSE: To raise the lactate threshold by improving lactate tolerance and decreasing lactate accumulation, which allows you to stay aerobic at faster speeds.
After you've warmed up, do 2-5 x 5-on/4-off intervals:
5 minutes on = VO2max interval at an "uncomfortably hard" effort
4 minutes off = easy recovery
=====================
UNCOMFORTABLY HARD (VO2MAX) ZONE: Uncomfortably hard mouth-breathing effort. You may be able to say a single, short word, but only if you have to. Breathing rate is rapid with short, forceful breaths.
=====================
WORKOUT PURPOSE: To increase the maximal rate of oxygen transport (aerobic capacity or VO2max), build lactate tolerance, and increase anaerobic endurance.
After you've warmed up, do 12-24 x 1-on/1-off intervals on an uphill grade (e.g., 5-15%).
1 minute on = VO2max interval at an "uncomfortably hard" effort
1 minute off = easy recovery
=====================
UNCOMFORTABLY HARD (VO2MAX) ZONE: Uncomfortably hard mouth-breathing effort. You may be able to say a single, short word, but only if you have to. Breathing rate is rapid with short, forceful breaths.
=====================
WORKOUT PURPOSE: To increase the maximal rate of oxygen transport (aerobic capacity or VO2max), build lactate tolerance, and increase anaerobic endurance.
After you've warmed up, do 6-12 x 2-on/2-off intervals on an uphill grade (e.g., 5-15%).
2 minutes on = VO2max interval at an "uncomfortably hard" effort
2 minutes off = easy recovery
=====================
UNCOMFORTABLY HARD (VO2MAX) ZONE: Uncomfortably hard mouth-breathing effort. You may be able to say a single, short word, but only if you have to. Breathing rate is rapid with short, forceful breaths.
=====================
WORKOUT PURPOSE: To increase the maximal rate of oxygen transport (aerobic capacity or VO2max), build lactate tolerance, and increase anaerobic endurance.
After you've warmed up, do 4-8 x 3-on/2-off intervals on an uphill grade (e.g., 5-15%).
3 minutes on = VO2max interval at an "uncomfortably hard" effort
~2 minutes off = easy recovery
Don't worry about the exact time of the recovery intervals since this will depend on your route; view the recovery time as a minimum.
=====================
UNCOMFORTABLY HARD (VO2MAX) ZONE: Uncomfortably hard mouth-breathing effort. You may be able to say a single, short word, but only if you have to. Breathing rate is rapid with short, forceful breaths.
=====================
WORKOUT PURPOSE: To increase the maximal rate of oxygen transport (aerobic capacity or VO2max), build lactate tolerance, and increase anaerobic endurance.
After you've warmed up, do 3-6 x 4-on/3-off intervals on an uphill grade (e.g., 5-15%).
4 minutes on = VO2max interval at an "uncomfortably hard" effort
3 minutes off = easy recovery
Don't worry about the exact time of the recovery intervals since this will depend on your route; view the recovery time as a minimum.
=====================
UNCOMFORTABLY HARD (VO2MAX) ZONE: Uncomfortably hard mouth-breathing effort. You may be able to say a single, short word, but only if you have to. Breathing rate is rapid with short, forceful breaths.
=====================
WORKOUT PURPOSE: To increase the maximal rate of oxygen transport (aerobic capacity or VO2max), build lactate tolerance, and increase anaerobic endurance.
After you've warmed up, do 2-5 x 5-on/4-off intervals on an uphill grade (e.g., 5-15%).
5 minutes on = VO2max interval at an "uncomfortably hard" effort
4 minutes off = easy recovery
Don't worry about the exact time of the recovery intervals since this will depend on your route; view the recovery time as a minimum.
=====================
UNCOMFORTABLY HARD (VO2MAX) ZONE: Uncomfortably hard mouth-breathing effort. You may be able to say a single, short word, but only if you have to. Breathing rate is rapid with short, forceful breaths.
=====================
WORKOUT PURPOSE: To increase the maximal rate of oxygen transport (aerobic capacity or VO2max), build lactate tolerance, and increase anaerobic endurance.
After you've warmed up, do 4 x 8-on/2-off LT cruise intervals:
8 minutes on = LT cruise interval at a "comfortably hard" effort
2 minutes off = easy recovery
Then do 2 x 4-on/2-off VO2 intervals:
4 minutes on = VO2max interval at an "uncomfortably hard" effort
2 minutes off = easy recovery
Warm down when finished.
=====================
COMFORTABLY HARD (THRESHOLD) ZONE: Comfortably hard effort nearing or even crossing just over your lactate threshold (LT). As you approach and cross over your lactate threshold (LT) you may be able to say 5-7 words at a time, but will need to breathe through your mouth.
PURPOSE: To raise the lactate threshold by improving lactate tolerance and decreasing lactate accumulation, which allows you to stay aerobic at faster speeds.
=====================
UNCOMFORTABLY HARD (VO2MAX) ZONE: Uncomfortably hard mouth-breathing effort. You may be able to say a single, short word, but only if you have to. Breathing rate is rapid with short, forceful breaths.
PURPOSE: To increase the maximal rate of oxygen transport (aerobic capacity or VO2max), build lactate tolerance, and increase anaerobic endurance.
After you've warmed up, do 4 x 10-on/2-off LT cruise intervals:
10 minutes on = LT cruise interval at a "comfortably hard" effort
2 minutes off = easy recovery
Then do 2 x 5-on/4-off VO2 intervals:
5 minutes on = VO2max interval at an "uncomfortably hard" effort
4 minutes off = easy recovery
Warm down when finished.
=====================
COMFORTABLY HARD (THRESHOLD) ZONE: Comfortably hard effort nearing or even crossing just over your lactate threshold (LT). As you approach and cross over your lactate threshold (LT) you may be able to say 5-7 words at a time, but will need to breathe through your mouth.
PURPOSE: To raise the lactate threshold by improving lactate tolerance and decreasing lactate accumulation, which allows you to stay aerobic at faster speeds.
=====================
UNCOMFORTABLY HARD (VO2MAX) ZONE: Uncomfortably hard mouth-breathing effort. You may be able to say a single, short word, but only if you have to. Breathing rate is rapid with short, forceful breaths.
PURPOSE: To increase the maximal rate of oxygen transport (aerobic capacity or VO2max), build lactate tolerance, and increase anaerobic endurance.
After you've warmed up, run 4 x 1600m repeats with a 200m recovery between each one:
1600m = LT cruise interval at a "comfortably hard" effort
200m recovery = easy effort
Then run 2 x 800m VO2max intervals with a 400m recovery between each one:
800m = VO2max interval at an "uncomfortably hard" effort
400m recovery = easy effort
Warm down when finished.
=====================
COMFORTABLY HARD (THRESHOLD) ZONE: Comfortably hard effort nearing or even crossing just over your lactate threshold (LT). As you approach and cross over your lactate threshold (LT) you may be able to say 5-7 words at a time, but will need to breathe through your mouth.
PURPOSE: To raise the lactate threshold by improving lactate tolerance and decreasing lactate accumulation, which allows you to stay aerobic at faster speeds.
=====================
UNCOMFORTABLY HARD (VO2MAX) ZONE: Uncomfortably hard mouth-breathing effort. You may be able to say a single, short word, but only if you have to. Breathing rate is rapid with short, forceful breaths.
PURPOSE: To increase the maximal rate of oxygen transport (aerobic capacity or VO2max), build lactate tolerance, and increase anaerobic endurance.
Anaerobic Capacity Workouts
Anaerobic capacity workouts are shorter, higher intensity anaerobic workouts used to develop anaerobic capacity for short sprints up to 2 minutes in duration (starts, race surges, finishing kicks, and short course events). They represent your top-end speed. Like VO2max workouts, you’ll typically want to schedule 1-2 days of recovery workouts between these workouts (two days with three sleep cycles is ideal). These workouts are primarily used for short events and may not factor into your training for longer events (where VO2max workouts suffice).
Uncomfortably Hard (Anaerobic Capacity) Zone
- Intensity: Above your VO2max for short “speed” intervals less than 1-2 minutes
- Heart Rate: Greater than 106% of lactate threshold heart rate (LTHR)
- Power: Greater than 120% of functional threshold power (FTPw)
- Pace: Faster than 89% of functional threshold pace (FTPa)
Total Time at Intensity: 6-12 minutes
Interval Time: Up to 2 minutes
Work to Rest Ratio: Equal to or greater than work interval to allow full recovery
How Often: 1-3 workouts per week during peak training phase for short course events
Purpose: Used to develop anaerobic capacity for short sprints up to 2 minutes in duration (starts, race surges, finishing kicks).
Sample Workout: 12 x 200 on the track with 200 easy recovery between
After you've warmed up, do 12-24 x 30-on/60-off intervals:
30 seconds on = Anaerobic capacity interval at top-end "uncomfortably hard" effort
60 seconds off = easy recovery
Warm down when finished.
=====================
UNCOMFORTABLY HARD (ANAEROBIC CAPACITY) ZONE: Uncomfortably hard mouth-breathing effort. You may be able to say a single, short word, but only if you have to. Breathing rate is rapid with short, forceful breaths.
=====================
WORKOUT PURPOSE: To develop anaerobic capacity for short sprints up to 2 minutes in duration.
After you've warmed up, do 6-12 x 1-on/2-off intervals:
1 minute on = Anaerobic capacity interval at top-end "uncomfortably hard" effort
1 minute off = easy recovery
Warm down when finished.
=====================
UNCOMFORTABLY HARD (ANAEROBIC CAPACITY) ZONE: Uncomfortably hard mouth-breathing effort. You may be able to say a single, short word, but only if you have to. Breathing rate is rapid with short, forceful breaths.
=====================
WORKOUT PURPOSE: To develop anaerobic capacity for short sprints up to 2 minutes in duration.
After you've warmed up, do 4-8 x 90-on/2-off intervals:
90 seconds on = Anaerobic capacity interval at top-end "uncomfortably hard" effort
2 minutes off = easy recovery
Warm down when finished.
=====================
UNCOMFORTABLY HARD (ANAEROBIC CAPACITY) ZONE: Uncomfortably hard mouth-breathing effort. You may be able to say a single, short word, but only if you have to. Breathing rate is rapid with short, forceful breaths.
=====================
WORKOUT PURPOSE: To develop anaerobic capacity for short sprints up to 2 minutes in duration.
After you've warmed up, do 3-6 x 2-on/3-off intervals:
2 minutes on = Anaerobic capacity interval at top-end "uncomfortably hard" effort
3 minutes off = easy recovery
Warm down when finished.
=====================
UNCOMFORTABLY HARD (ANAEROBIC CAPACITY) ZONE: Uncomfortably hard mouth-breathing effort. You may be able to say a single, short word, but only if you have to. Breathing rate is rapid with short, forceful breaths.
=====================
WORKOUT PURPOSE: To develop anaerobic capacity for short sprints up to 2 minutes in duration.
After you've warmed up, do 8-20 x 200s at your top-end speed with an easy 200 recovery between.
Warm down when finished.
=====================
UNCOMFORTABLY HARD (ANAEROBIC CAPACITY) ZONE: Uncomfortably hard mouth-breathing effort. You may be able to say a single, short word, but only if you have to. Breathing rate is rapid with short, forceful breaths.
=====================
WORKOUT PURPOSE: To develop anaerobic capacity for short sprints up to 2 minutes in duration.
Mental Skills Training
Integrate mental skills training directly into your physical workouts. Each mental skills prompt below includes a suggestion for how to match it to a particular workout type. Mix and match to tailor to your unique circumstances. For more guidance on mental skills training, see the “Guide to Goal Setting and Mental Skills Training.”
Implement this mental skills training into your ENDURANCE workouts.
=====================
MENTAL SKILLS TRAINING
Implementing Your Performance Standards
Performance goals are the principles that guide how you show up as an athlete during training and racing regardless of the obstacles you may encounter. Think of these as standards that you’ve set for yourself in terms of attitude, effort, preparation, and mindset. We have control over these if we train to implement them, but implementing them is not automatic without practice. So develop your performance standards and practice them every day during training.
If you have not yet set your own performance standards, see “Outcome, Performance, and Process Goals” and “Practical Application: Set Your Performance Standards” in the “Guide to Goal Setting & Mental Skills Training” (link below).
Your mental skills training during this workout is to work on those performance standards, whatever they may be. Do this by checking in with your standards before the workout, during the workout, and after the workout. Before the workout, remind yourself of your standards and your intention to implement them during the training session. During the workout, implement them. After the workout, run through the standards again and reflect on how well you applied them during the workout.
https://alpfitness.com/courses/guide-to-goal-setting-mental-skills-training/
Implement this mental skills training into your ENDURANCE LONG workouts.
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MENTAL SKILLS TRAINING
Practicing Attentional Control
Attentional control consists of three key elements: awareness, focus, and concentration. “Awareness” refers to a broad, general sense of what’s happening in and around us. “Focus” places that awareness onto something in particular. “Concentration” holds the awareness and focus in mind for an extended period of time.
Your mental skills training during this workout is to practice intentionally shifting your attention. Spend a few minutes on each of the four quadrants of attentional control detailed below before moving on to the next. Move from one to another with awareness.
BROAD EXTERNAL. Focus broadly on your external surroundings, noticing all of the various sounds, smells, and sensations around you.
NARROW EXTERNAL. Shift to a narrow focus on something from those external surroundings you previously surveyed. It could be a particular sound or smell or maybe the feeling of the floor on your feet.
BROAD INTERNAL. Next, shift your attention inward with a broad focus on how your body is feeling. You can scan through from head to toe to get a general sense of whether you’re feeling alert, fatigued, tight, etc.
NARROW INTERNAL. Now shift your internal attention onto one thing in particular, such as a niggle or twinge you may be having in your knee. Focus your attention there and just observe what’s going on.
For more background to help you apply this mental skill during your workout, see “Developing Mindfulness,” “Practical Application: Mindfulness Practice,” and “Choosing Where to Focus Your Attention” in the “Guide to Goal Setting & Mental Skills Training” (link below).
https://alpfitness.com/courses/guide-to-goal-setting-mental-skills-training/
Implement this mental skills training into your TEMPO workouts.
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MENTAL SKILLS TRAINING
Using Motivational Self-Talk
Motivational self-talk is your internal coach or cheerleader that uses self-talk to boost confidence or motivate performance. Motivational self-talk can be used to stimulate arousal (“Let’s do this!”), maintain emotional control (“Stay present”), reinforce mastery (“You did that well”), or facilitate drive (“Keep going, you can do this”).
Research on motivational self-talk has shown that it reduces perceived effort and increases time to exhaustion. Research has also demonstrated that addressing yourself in the second person (“you”) when using motivational self-talk is more effective than using the first-person pronoun (“I”).
Instructional self-talk is the verbal guidance you provide yourself on how to do something, talking you through the mechanics of a skill.
Your mental skill training during this workout is to use both forms of self-talk at some moment — and to be aware of when you’re using each form.
For motivational self-talk, create your own mantra or motivational phrase that you can use to keep your pace up during the tempo portion of the workout. This might even be a snippet of a song.
For instructional self-talk, develop instructions to guide yourself through, for example, a more technical section of the course, navigate the route effectively, or remember to hydrate/fuel.
For more background to help you apply this mental skill during your workout, see “What Limits Performance?,” “Developing Mindfulness,” “Practical Application: Mindfulness Practice,” and “Choosing Where to Focus Your Attention” in the “Guide to Goal Setting & Mental Skills Training” (link below).
https://alpfitness.com/courses/guide-to-goal-setting-mental-skills-training/
Implement this mental skills training into your THRESHOLD workouts.
=====================
MENTAL SKILLS TRAINING
Using Mental Imagery & Implementing Self-Talk
Developing mental toughness involves a psychological flexibility to accept what comes up, a curiosity to explore what we can do to bridge difficult moments, and an optimism that we will get through them if we keep at it.
Your mental skill training during this lactate threshold workout is twofold.
First, take a few minutes before the workout or during your warmup to visualize the cruise intervals you will be doing. Use mental imagery to see, hear, feel how you want them to unfold. Imagine the moments where you anticipate difficulties and, in your mind, work through how you want to respond. With this mental rehearsal, now continue with your workout while focused on implementing what you visualized.
Second, during the cruise intervals, place your attention on task-relevant bodily cues to guide yourself through them. Use instructional self-talk to help you relax your jaw, shoulders, or other body parts that begin to tense up. Instruct yourself to breathe deeply, rather than taking short, shallow breaths. Use motivational self-talk to stay focused on each movement forward toward the end of the interval. Match your self-talk to the tactics you visualized before starting the workout.
For more background to help you apply these mental skills during your workout, see “Developing Mental Toughness” and “Choosing Where to Focus Your Attention” in the “Guide to Goal Setting & Mental Skills Training” (link below).
https://alpfitness.com/courses/guide-to-goal-setting-mental-skills-training/
Implement this mental skills training into your THRESHOLD workouts.
=====================
MENTAL SKILLS TRAINING
Practicing Being Comfortable While Uncomfortable
Developing mental toughness involves a psychological flexibility to accept what comes up, a curiosity to explore what we can do to bridge difficult moments, and an optimism that we will get through them if we keep at it.
Your mental skill training during this VO2max workout is twofold.
First, during the high intensity intervals, place your attention on task-relevant bodily cues to guide yourself through them. Use instructional self-talk to help you relax your jaw, shoulders, or other body parts that begin to tense up. Instruct yourself to breathe deeply, rather than taking short, shallow breaths. Use motivational self-talk to stay focused on each movement forward toward the end of the interval.
Second, as you experience pain and discomfort during the high intensity intervals, use your presence and awareness to accept the uncomfortable feelings rather than trying to push them away. Be curious and explore the discomfort that arises to see what happens when you keep pushing the pace. Stay optimistic in your ability to weather the difficulties to the end of each interval.
For more background to help you apply these mental skills during your workout, see “Developing Mental Toughness” and “Choosing Where to Focus Your Attention” in the “Guide to Goal Setting & Mental Skills Training” (link below).
https://alpfitness.com/courses/guide-to-goal-setting-mental-skills-training/
Implement this mental skills training after key workouts or at the end of each training week.
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MENTAL SKILLS TRAINING
Recording This Week’s Positive Takeaways
Take a moment to reflect back on the week’s training. Consider the key workouts you did and what you accomplished.
Write down — in the TrainingPeaks comments or in a separate notebook — one or more positive takeaways. These might include a new milestone you achieved, a challenge you overcame to complete a workout, or how you effectively implemented your performance standards despite encountering obstacles.
Collect these positive takeaways so that you can look back on them during the more difficult weeks and before your goal race. These positive takeaways will help you rekindle trust in your training and abilities.
For more background to help you apply this mental skill, see “Race Day Readiness” and “Practical Application: Prepare for Race Day” in the “Guide to Goal Setting & Mental Skills Training” (link below).
https://alpfitness.com/courses/guide-to-goal-setting-mental-skills-training/
Core Strength Training
Enhance your core strength by making it a habit as you work it around your endurance training. Here are several core strength exercises that you can mix and match to create your own core strength trailing routine.
The front plank is an essential exercise for core postural stability.
Lie in prone position (face down).
Place toes on ground in dorsiflexed position.
Place elbows under shoulders.
Squeeze the quads. Squeeze the glutes. And raise into a plank.
Keep back flat. Do not let butt rise or sink. Stay flat.
Hold for 30 seconds to 3 minutes, breaking up with rest as needed.
Front Plank Demo: https://youtu.be/2jjiQLrKCZc
Front Plank Short Demo: https://youtu.be/SYomEkZQBwo
Lie on side.
Put top foot in front of bottom foot (easier) or stack top foot over bottom foot (harder).
Push up into a side plank (use top hand if needed as a brace).
Use hand as a brace (easiest). Move hand to hips (harder). Raise hand in air (hardest).
Hold for 30 seconds to 3 minutes per side, breaking up with rest as needed.
Side Plank Demo: https://youtu.be/gNwKWckUzs8
Start in the prone position (lying face down).
Lift your left arm/right leg off the ground.
As you place your lef arm/right leg back on the ground, raise your right arm/left leg off the ground.
Alternate this motion for time (e.g. 20-30 seconds) or for a designated number of reps (e.g. 10-20).
Superman Demo: https://youtu.be/a8_WIdUEHdQ
Start by lying on the floor in the prone position (face down).
Pull your elbows into the rib cage and lift upper body off the ground, leading with the chest.
Squeeze the shoulder blades.
Return upper body to the ground.
Repeat for a designated time (e.g. 20-30 seconds) or number of reps (e.g. 8-12).
Back Extension Demo: https://youtu.be/DBYiDBrPT7A
Donkey kicks are an essential exercise for runners, cyclists and triathletes that targets the gluteus maximus.
Get on the floor on hands and knees. Keep back straight as with the plank.
Keeping back flat and still, squeeze the glute to move one leg back and slightly to the side (like a donkey kicking).
Note: The movement should be initiated from the glute (butt), not the lower back. If you feel the lower back working instead, start with smaller movements until you can increase the range of extension using only the glute.
Perform 1-5 sets of 8-12 reps per leg.
Or, perform 1-5 sets of 20-40 second intervals (doing as many reps as possible during those intervals).
Donkey Kicks Demo: https://youtu.be/vHUiX5nwWPQ
Squeeze glutes (butt) and raise up into a bridge. Return to ground in controlled manner.
Note: The primary muscle working should be the glutes (butt), not the quads (front of leg) or lower back. Be sure to initiate the movement by squeezing the glutes.
Perform 1-5 sets of 8-12 reps per leg.
Or, perform 1-5 sets of 20-40 second intervals (doing as many reps as possible during those intervals).
Glute Bridge Demo: https://youtu.be/5UT850zXyqE
Lie on side. Stack top foot over bottom foot. Dorsiflex (bring toes to knee) and slightly pigeon toe top foot (this is the position to keep your foot in for the raises).
Squeeze medial glute (side of hip) to raise leg as high as you can. Lower leg back down in a controlled manner. Repeat.
Perform 1-5 sets of 8-12 reps per leg. Or, perform 1-5 sets of 20-40 second intervals (doing as many reps as possible during those intervals).
Side Leg Raises Demo: https://youtu.be/ppjqlB_0WWg
These are a standing version of the Lying Hip Abductions (aka Side/Lying Leg Raises or "Jane Fondas").
The standing version engages more core muscles as you balance on one leg.
Stand on one foot. Maintain tall and straight body position.
Squeeze medial glute (side of hip) to abduct (move away from body) as far as you can. Return leg to midline in a controlled manner. Repeat.
Perform 1-5 sets of 8-12 reps per leg. Or, perform 1-5 sets of 20-40 second intervals (doing as many reps as possible during those intervals).
Standing Hip Abductions Demo: https://youtu.be/2cGuACqH1gM
Start with feet shoulder width apart.
Put your shoulder blades “in your back pockets” so you are standing tall.
Keeping your back flat with knees slightly bent, push your hips backwards to “hinge” from the hips. Keep your weight over your heels and eyes looking forward (not downward). Bend as far as your range of motion allows with a straight back (stop if your back starts to round).
Squeeze the glutes and return to a standing position.
You want to primarily feel the glutes working (rather than the lower back). If you are feeling your lower back working, focus on squeezing the glutes to shift the workload to the butt.
Perform 1-5 sets of 8-12 reps per leg.
Or, perform 1-5 sets of 20-40 second intervals (doing as many reps as possible during those intervals).
Good Mornings Demo: https://youtu.be/6ZpMs5PaMKI
Start with feet shoulder width apart.
Put your shoulder blades “in your back pockets” so you are standing tall.
Keeping your back flat, push your hips backwards as you bend slightly at the knees. Here, you are “hinging” from the hips as you go into a squat. Keep your weight over your heels.
As you squat (again, keeping the back flat and hinging from the hips), raise your arms out in front as a counter balance.
Go to parallel or deeper as long as you can maintain the flat back.
Squeeze the glutes and return to a standing position.
The key is to initiate the movement by hinging at the hips with a flat back. You should feel your glutes working (not the quads). Done properly, this is a glute exercise!
Perform 1-5 sets of 8-12 reps. Or, perform 1-5 sets of 20-40 second intervals (doing as many reps as possible during those intervals).
Body Squats Demo: https://youtu.be/Aj2UAIf7Zsw
Doing this in front of a mirror is helpful to monitor form.
Start with a firm foundation on one leg (weight evenly distributed over forefoot and rearfoot). Lift other leg up.
Pushing the hips backward (hinging from the hips), bend slight at the knee to go into a squat.
Go as far as you can without breaking form. Proper form means you move straight down and up (as in a double leg squat) without letting your knee or hips dive in or out and without losing balance or foot contact.
Think quality! Only perform as many single leg squats as you can with perfect form. Start with one and progress from there. Balance drills and hip/glute strengthening with other exercises will help improve your ability to do single leg squats.
Running is effectively a series of alternating single leg squats. Improve your coordination and strength here and you will become a better runner!
Single Leg Squats Demo: https://youtu.be/0ilb1HFYC9g
Lie on back with knees bent.
Lift one leg up or place across opposite knee.
Squeeze glute and raise up into a bridge. Return to ground in controlled manner.
Note: the primary muscle working should be the glute (butt), not the quads (front of leg) or lower back. Be sure to initiate the movement by squeezing the glute.
Perform 1-5 sets of 8-12 reps per leg. Or, perform 1-5 sets of 20-40 second intervals (doing as many reps as possible during those intervals).
Single Leg Glute Bridge Demo: https://youtu.be/_xeyC74Ld4s
This combines the front plank with straight leg hip extensions. In other words, you perform straight leg hip extensions from the front plank position. (You can also do a variation of donkey kicks from the plank position.)
- To get into the front plank position:
- Lie in prone position (face down).
- Place toes on ground in dorsiflexed position.
- Place elbows under shoulders.
- Squeeze the quads. Squeeze the glutes. And raise into a plank.
- Keep back flat. Do not let butt rise or sink. Stay flat.
Now, squeeze one glute to vertically raise that leg. Keep the back flat and still. Initiate and complete the movement from the glute.
If you feel the lower back or hamstring working, work on straight leg hip extensions while lying on the ground before progressing to the plank position. This should work the glute.
Perform 1-5 sets of 8-12 reps per leg. Or, perform 1-5 sets of 20-40 second intervals (doing as many reps as possible during those intervals).
Front Plank with Leg Extensions Demo: https://youtu.be/BQ9QQibKMZc
Concise Demo: https://youtu.be/CWCYjg4yfh8
This combines the side plank with lying hip abductions. In other words, you perform hip abductions (side leg raises) from the side plank position.
To get into the side plank position:
Lie on side. Stack top foot on top of bottom foot. Push up into a side plank.
Now, squeeze the medial glute (side of hip) to raise leg as high as you can. Lower leg back down in a controlled manner. Repeat.
Perform 1-5 sets of 8-12 reps per leg. Or, perform 1-5 sets of 20-40 second intervals (doing as many reps as possible during those intervals).
Side Plank with Hip Abduction Demo: https://youtu.be/nCy6GG8YiMw
Raise up with both legs and down with one leg.
Stage 1: body weight to flat
Stage 2: body weight to drop (done on stair or slant board)
Stage 3: progressively add weight in a backpack up to 45-55 pounds
Eccentric Calf Raises Demo: https://youtu.be/XJ3TsJDjFWU
Stand so that you face a wall two feet away. Keep your entire foot on the ground and allow your body to roll forward at the ankle so that you “fall” into the wall. (Use your hands to stop your chest from hitting the wall.)
The goal is to avoid the tendency to push off at the ankle (as you “fall” into the wall). You want to replicate this motion while running. When running, think about keeping the ankle loose.
Achilles Drill Demo: https://youtu.be/vKbC43eXE5k
It’s best to perform these single leg balance drills barefoot.
Firmly ground one foot. Think about spreading the toes and planting the little toe, bit toe and heel as three points of a tripod. This will help you distribute weight equally over your forefoot and rearfoot as you establish a solid contact point.
Lift your opposite leg off the ground with a high knee so that the thigh is parallel to the ground.
Now squeeze that glute to bring the elevated leg back so that the calf is parallel with the ground.
Hold this position for 30 seconds. Close your eyes to make it more difficult.
With a partner, you can toss a medicine ball back and forth while in this position.
On your own, you can add more instability by standing on a balance disk.
Work both legs. Frequency of practice is key to developing improved balance. This will strengthen the proprioception in your feet and teach your core muscles to work together as you run.
Balance Drills Demo: https://youtu.be/1lsrAAt2WxE
This video demonstrates four basic core strength exercises that can be done for a short core strength workout:
- Front Plank
- Side Plank
- Lying Hip Abduction
- Glute Bridge
Perform each exercise for 30 to 60 seconds, moving from one to another to complete the sequence.
- For a short workout, perform the sequence once.
- For a longer workout, repeat the sequence two or three times with 15-30 seconds rest between sets.
Video Demo: https://youtu.be/iFAkRS0q-yo
For more explanation, see: https://alpfitness.com/functional-core-strength-for-triathletes-in-10-minutes-a-day/
This video demonstrates two advanced core strength exercises that can be done for a short core strength workout:
- Front Plank with Straight Leg Extension
- Side Plank with Lying Hip Abduction
Perform each exercise for 60 to 120 seconds, moving from one to another to complete the sequence.
- For a short workout, perform the sequence once.
- For a longer workout, repeat the sequence two or three times with 15-30 seconds rest between sets.
Video Demo: https://youtu.be/TZ3Gz-hv0xM
For more explanation, see: https://alpfitness.com/functional-core-strength-for-triathletes-in-10-minutes-a-day/
Running Drills
Runners who regularly incorporate drills into their training are better able to recruit muscles needed for the task, leaving them less injury-prone. And when the going gets tough, they are more efficient than the runner who doesn’t work on proper form.
Running takes place almost exclusively in the sagittal plane (flexion/extension) to propel the runner forward, yet muscles that operate in the frontal plane (abduction/adduction) play an important role as stabilizers.
The side-to-side skip builds strength and coordination among these stabilizing muscles.
Skip side to side by bringing your feet together and then shoulder width apart. Let your arms cross over each other in front of the body as you skip.
Video Demo: https://youtu.be/HU13xangCEk
Like the side-to-side skips, the carioca or grapevine drill further works the stabilizing muscles that play a secondary but nevertheless vital role in running.
As you move sideways, cross one leg over the other in front and then behind. Hold your arms out to the side to begin; as you start to get the hang of the drill, use your arms as you would while running.
Video Demo: https://youtu.be/hp2G5Au0lrY
This drill recruits the primary movers—namely, the glutes and hamstrings—that operate during the active propulsion phase of the run.
For the A-skip, skip with high knees. As you bring your leg down, finish with a slight pawing motion as you pull backwards. This pawing motion is often neglected, but is a key element of a powerful stride.
Focus on initiating that pull from the glutes as the hamstrings then join in the motion. This will ingrain the backward pulling motion important for running propulsion into your muscle memory. Use the same arm motion during this drill as you use while running.
Video Demo: https://youtu.be/V2rjA0q-a9k
The B skip is nearly identical to the A skip, but first extends the leg forward. This extension of the leg dynamically stretches the hamstring and then allows you to really emphasize the backward pawing motion as your foot lands on the ground and pulls through.
Get into the rhythm of the A and B skips by listening to the pattern of sound your feet make as they contact and scuff the ground, pawing backwards. Use the same arm motion during this drill as you use while running.
Video Demo: https://youtu.be/nkwXRR_dtuc
The butt kick drill further conditions and coordinates the glutes and hamstrings for a strong running stride.
Pull your heels up directly beneath you, keeping the knee, heel and toe up throughout the drill. Use the same arm motion during this drill as you use while running.
Video Demo: https://youtu.be/g36vM-JmtU4
The high knee drill works the loading phase of the run. The key to performing the drill correctly is to focus on driving the foot down and letting it spring back up off the ground (rather than lifting the knees). Use the same arm motion during this drill as you use while running.
Video Demo: https://youtu.be/DKyukKLmNUc
The straight leg run is like the straight leg walk used during your dynamic warm up, only this time you are running. The straight leg run reinforces the important pawing motion practiced in the A-skip and B-skip.
Start slowly and gradually increase your speed. Avoid the temptation to lean backwards—in other words, keep your upper body perpendicular to the ground as you run with straight legs.
As your foot contacts the ground, finish with that same backwards pawing motion as you practiced in the other drills—squeeze the glutes and hamstrings as you pull back on the track.
Video Demo: https://youtu.be/xgCTnZgJeak
The ankling drill helps facilitate the proper loading and spring during running. Starting at the toe, push the foot down so that the heel barely contacts the ground. The movement can be difficult to learn at first, so begin in slow motion; then gradually pick up the pace and keep the cadence high.
Video Demo: https://youtu.be/es_7EB9ki8w
This video demonstrates:
- Side-to-side Skip
- Carioca, or Grapevine
- A-Skip
- B-Skip
- Butt Kicks
- High Knees
- Straight Leg Run
- Ankling
Video Demo: https://youtu.be/d0QZoavQqW0
Warmup & Warmdown
A proper warmup ensures your body and muscles are ready for the main workout. The higher the intensity of the main workout, the longer the warmup needs to be. A proper warmup typically includes some mobility work or dynamic stretching, 10-20 minutes of activity in the easy zone, and (for higher intensity intervals) some striders or pickups to raise the heart rate before the main set. Below are more ideas to help you develop your own warmup routine. For pre-race warmup protocols, see “The Pre-Race Warmup for Running Events” and “The Pre-Race Warmup for Triathlons.”
Neuromuscular activation helps to “wake up” the communication lines between the nervous system and the muscular system to ready the body for activity.
Engage the deep abdominals in your core. Imagine that your belly button is the front part of a metal snap that you might find on a jacket, and the back of that snap is located on your spine. Envision snapping that button closed. To further facilitate deep abdominal activation, lean back on one leg and hold it for 6 to 10 seconds. Then switch to the other leg. Complete 2 to 3 repetitions on each leg.
Video Demo: https://youtu.be/qgecsZ7kzFs
Balance on one leg while straightening the opposite one. The effort should be just enough to activate the muscle. Hold for 6 to 10 seconds; and switch to the other leg. Complete 2 to 3 repetitions on each leg.
Video Demo: https://youtu.be/7iwOKUbAi44
Balance on one leg while extending the other leg diagonally and to the side. Hold for 6 to 10 seconds; and switch to the other leg. Complete 2 to 3 repetitions on each leg.
Video Demo: https://youtu.be/fpNK9ECpXEk
Stand on one leg while bringing the opposite leg up so that the thigh is parallel to the ground. Hold this position for 6 to 10 seconds. Then, drive that leg back so that it is behind your body with the calf now parallel to the ground. Hold this for 6 to 10 seconds; then switch to the other leg. Complete 2 to 3 repetitions for each leg.
Video Demo: https://youtu.be/v520cLwJvf4
Once you have mastered the basic muscle activation exercises, you can gradually add an additional component to work on balance. Simply do each of the exercises using a balance disk. This will further enhance recruitment of core muscles.
Video Demo: https://youtu.be/sCLKscwfWPk
Doing these simple neuromuscular recruitment exercises will help to “wake up” the communication lines between the nervous system and the muscular system to ready the body for activity.
Each exercise should be done at no more than 20 percent effort—just enough to facilitate activation of the muscle group.
Hold each exercise for 6 to 10 seconds; and do each one 2 to 3 times.
The entire muscle activation sequence need only take 3 to 5 minutes at the very beginning of your workout.
Video Demo: https://youtu.be/GQQtdlIxbos
Dynamic stretching involves controlled movements that take joints through the ranges of motion that will be experienced during the coming workout. This can include dynamic leg swings and/or a sequence of drills illustrated below.
Begin by walking with high knees for 10 to 20 meters. Moving from the high knee walk, now add the hurdle component. Imagine you are stepping over the side of a hurdle as your walk. Drive with your knee and rotate around the hip joint. Do this for 10 to 20 meters.
Video Demo: https://youtu.be/zFo_tYi_Xco
For the straight leg walk, keep the leg straight and lift it up as high as you can by contracting the quads and hip flexors. As you bring your foot back to the ground, aim to finish with a slight scuffing or pawing motion. Never go to the point of strain nor force the movement. Only lift the leg as high as you can with comfort.
Video Demo: https://youtu.be/J9vU55PuoaY
Starting in a standing position, hinge forward at the waist by pushing the butt backward. Return to the standing position, and take a half step backward with one foot. Hinge forward again at the waist. Return to the standing position, and take a half step backward with the other foot. Repeat this motion for about 10 meters to warm up your lower back and hamstrings.
Video Demo: https://youtu.be/gHX4mNwY-yo
For the toe walk, walk 10 to 20 meters on your toes. This will engage the calf muscles.
Video Demo: https://youtu.be/jDFjQTbngOY
For the heel walk, walk 10 to 20 on your heels. This will engage the muscles on the front part of your lower leg (i.e. tibialis anterior).
Video Demo: https://youtu.be/XDC4tTuZvRk
Skip lightly while keeping your arms relaxed. Do this for 10 to 20 meters. Next, add forward arm circles for 10 to 20 meters. Switch to backward arm circles for 10 to 20 meters. Switch to forward arm circles with both arms for 10 to 20 meters. Switch to backward arm circles with both arms for 10 to 20 meters. Finally, open up the chest with a cross-chest arm swing for 10 to 20 meters.
Video Demo: https://youtu.be/PXvtQsu5eJQ
Dynamic stretching involves controlled movements that take joints through the ranges of motion that will be experienced during the coming workout. Rather than being passive (like static stretching), these movements are actively controlled by contracting muscles without forcing joints to move beyond the range they can comfortably achieve. Through multiple repetitions of the movement patterns, the muscles warm up and the range of motion is enhanced.
Video Demo: https://youtu.be/1lDFbIKgEho
After you’ve finished the main workout, a proper warmdown facilitates recovery from the work you’ve done. Warm down with 10-20 minutes of activity in the easy zone, followed by 10-20 minutes of stretching or mobility work.
