Popular Search Engine Terms #4

insanity fit test

The Insanity Fit Test is designed to give you some sense of where your current fitness level is and secondly so you can track your progress every two weeks and see the difference in results.  I’m doing Insanity a bit differently, doing it 3 days a week instead of the ususal 6 days a week (I have other training commitments) so I’m doing it every 4 weeks.

I’ve done two fit tests so far and here are my results (and the exercises you do – for one minute each):

You do find that you are stronger and fitter, but some of the improvement has to do with the fact that you know how to do the exercises and you know what’s coming up.  Insanity is good anyway… after 6 or so weeks of it I feel great! 

marathon training progressive long run

The long run in marathon and half marathon training can be used to try out distances, routes and pace strategies.

See here for more information on half marathon progressive training,  simply increase the distances to fit in with the distance of your long run for marathon training.

An example might be:  20 miles: Warm up for 3 miles, Run at marathon (or slower) pace for 13 miles, Run fast for 4 miles. 

marathon “increase pace”

Take a read of this:  https://lornpearsontrains.wordpress.com/2011/05/09/are-you-trying-to-run-faster/

Or here:  https://lornpearsontrains.wordpress.com/2011/08/22/speedwork/

Ensure you have 1 session of speedwork or tempo work in your training plan where you aim to run fast for short periods of time.

Your long runs will allow you to build your endurance (long and slow, working at getting time on your feet as opposed to speed) and your speed workouts should help you to get faster.
Here are some ideas for Speedwork:

Pace Runs
A pace workout is designed to help your body learn to run at your marathon goal pace or slightly faster. It is not an all-out effort.

In a pace workout, part or parts of a longer run are run at your goal pace.

For example, a 50-minute run could be broken up into 10-minute segments. The first 10 minutes and the last 10 minutes are a warm-up and cool-down. During the middle section would be 10 minutes at goal pace, 10 minutes easy and another 10 minutes at goal pace.

Pace workouts are easily adjustable to your fitness level and goals and can be done on minutes or miles (ie 10 mins or 1 mile)

Interval Training
According to Hal Higdon, author of “Marathon: The Ultimate Training Guide,” long repeats (800 m, 1600 m or even longer) generally work better than short repeats (200 m or 400 m) when training for a marathon.

Hal Higdon suggests incorporating 800 m repeats into marathon training. The 800s should be run faster than marathon goal pace but not an all-out sprint. Each hard 800 should be followed by walking or jogging an easy 800.

Start with four 800 repeats and work up to eight.

Tempo Runs
A tempo run is a run with no breaks that builds up to almost 10K race pace. A tempo pace as one that you could sustain for about an hour faster than your usual easy pace, a little slower than your 10K pace.

A 40-minute tempo run would begin with 10 minutes of easy running and would build to the fastest pace in the next 20 minutes.

The buildup portion should be gradual, with peak speed for only a few minutes.

End the workout with a 10-minute cool-down of easy running.

Mile Repeats
Run a steady warm up mile, then run as fast as you can for 1 mile, recover for 0.5 to 1 mile and repeat.  Aim to do the speedwork mile 3-4 times. Recover with 1 mile easy.

I’ll do some more on speedwork examples soon… 🙂

average speed necessary to bike 12.5 miles in 45 minutes

45 minutes is 3/4s of an hour… so to find the average speed you would need to get 12.5 miles in 45 minutes:

(12.5 / 3 = 4.16) x 4 = 16.6 mph.

In 15 minutes, you would do 4.16 miles, (12.5 / 3) and in an hour you would need to do 16.6mph (or 17 to be sure).

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