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Training for running

Your input on running workouts

Ryan_Smith
Ryan_Smith g Ryan Smith
19 Post(s)
19 Post(s) Gender: Male Goal: Gain Muscle Date Joined: September 9, 2009
Posted

I ran track in high school and I remember most of the workouts, but I want your input for new workouts. I am in charge of p.t. for my company in the Army and they want new ideas. Give me your best ideas Hermanites! P.S. we train mostly for a 2mile run.

I'm Scott's younger cousin. I'm a veteran, I currently train out of The Zoo in Derry, NH. Follow me on Instagram for amazing uploads!
GT_turbo
GT_turbo g Gregor Trost
183 Post(s)
183 Post(s) Gender: Male Goal: Train for a sport Date Joined: February 2, 2014
Posted

Hi man!

 

Do you want pure run ideas, for intervals, or some combined workouts? Do you want to improve time on run for PT tests or need just more fun?

 

BR, Gregor

Super Hermanite NCSF personal trainer NLP coach IronMan finisher
Ryan_Smith
Ryan_Smith g Ryan Smith
19 Post(s)
19 Post(s) Gender: Male Goal: Gain Muscle Date Joined: September 9, 2009
Posted

Honestly I need to integrate both. It needs to be enjoyable to help boost moral but pushes soldiers to improve there run times.

I'm Scott's younger cousin. I'm a veteran, I currently train out of The Zoo in Derry, NH. Follow me on Instagram for amazing uploads!
GT_turbo
GT_turbo g Gregor Trost
183 Post(s)
183 Post(s) Gender: Male Goal: Train for a sport Date Joined: February 2, 2014
Posted

Hi!

 

It takes a little bit longer to think about how to keep things simple.

I assume that you have 400m (1/4 mile) track so all suggestions are based on that. There are some ideas:

 

- various repeats of lengths 1, 1/2, 1/4 or 1/8 mile with tempo fast as you can with half runned distance jog for rest, total length 3-4 miles per training

- 100m sprint with immediately following into 200m as fast as you can; rest is jogging 2x time needed for run. Repeat 6-10x, progress by each week, when reach 10, go back to 6 and progress with run:rest ratio until you reach 1:1

- platoon fartlek: every 100m next soldier dictate tempo. First one sprint, after 100m next one slows a little bit, after next 100m sprint again, after 100m next one decide to jog, and so on. Platoon have to stay together for all time, covering 2-4 miles

- work in pairs: carry buddy for 100m, then immediately run fast as you can to finish lap. Carried buddy walk that time back to starting point and switch. Repeat 6-10 times each in pair

- relay run in teams of 3: first one sprint 400m, make transition, second one sprint, first one goes in jogging for 400m, he has time while second and third sprint, first one needs to be on starting point when third one finish with sprint. Everyone in team has to make 5-10 sprint laps. Last team pays beer for all teams, first one decide which one all teams will drink that day. Mix team members each time

 

Hope you got some usefull new ideas.

HOOYAH!

Super Hermanite NCSF personal trainer NLP coach IronMan finisher
Ryan_Smith
Ryan_Smith g Ryan Smith
19 Post(s)
19 Post(s) Gender: Male Goal: Gain Muscle Date Joined: September 9, 2009
Posted

Those are some awesome ideas thank you very much!

I'm Scott's younger cousin. I'm a veteran, I currently train out of The Zoo in Derry, NH. Follow me on Instagram for amazing uploads!
muscular strength
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