Theres a couple ways to go about this workout. Realistically it's not a workout by itself by a 'finisher' at the end of one. Whether it be practice, lifting, or some sort of other training.
Structure is simple enough. Need a field and a stopwatch helps. Unless you want to count in your head.
Theres 5 sprints total. 100 meters (length of field) and back. You can use a football field and run yards instead just know the times will be shorter. Running on the clock. Depending on your starting time is the key here. The whole point is to run on set intervals to strictly limit rest. Remember, the title says CONDITIONING. This is not a speed workout.
Once again, depending on the individuals fitness will determine how long the time is. If we are talking young kids you may want to drop the time to 3 minutes. More conditioned athlete under 2 minutes.
Just for an example here was my workout from yesterday;
-Set my intervals at 1:45.
-Hit start and get running there and back for a total of 200 meters.
-When the time runs out then that starts my next set. So the faster I run the more rest I get.
-Repeat for a total of 5 times for 1000 meters.
-Takes about 9 minutes.
So really thats about it. Pretty simple right? And its easy enough to do. If you want more of a challenge then add a few or knock down the time. Run 1500 on 2 minutes or 1000 on 1:30 if you're going by mine.
I did this after my heavy leg workout and the hammies were pretty gassed afterwards. Still a good finisher to the day regardless. Give it a shot!
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