Getting Stronger...

So, we all know if you want to get stronger, you have to work for it.  We asked our Team SOAS Ladies, "What are some of your favorite training workouts?"  Some train hard, some train fast, and some just train.  Putting in one of these great weekly workouts is sure to boost your fitness. Thank you so much for sharing with us! 

SWIM

6000 M/Yrds

10x400 at IM pace on :15 rest (with 500 w/u and 500 c/d).

“It always shows up right before a recovery week and whips my tail!”

3800 M/Yrds

500 w/u

200 swim, 100 kick, 200 pull

3200 Main Set, no break

            100 easy, 100 hard

            200 easy, 200 hard

            300 easy, 300 hard

            400 easy, 400 hard

            300 easy, 300 hard

            200 easy, 200 hard

            100 easy, 100 hard

100 c/d

“I love this set because it’s a good consistent swim that I don’t have to think about.  I just do it.”

BIKE

http://www.youtube.com/watch?v=ugBKkgAwhz4

This video shows the specifics of this workout.

(Trainer Workout)

Duration 2:00:00

15 minute W/U

7 x 5 min hills as-

2 min ALL OUT, 1 min BIG gear out of saddle grinding, 45 seconds seated spinning as hard as you can, 15 seconds easy, 1 minute in gear of choice building up to max effort with the last 15 secs out of saddle sprinting.

            3 min easy between each one.

After that I do 1 x 20-30 minute High Tempo interval in TT position as 4 min pushing 60rpm, 1 min pushing 110 rpms.

Followed by a RUN!!!

1:00:00

10 min w/u

30 sec hard, 30 sec easy

45 sec hard, 45 sec easy

1 min hard, 1 min easy

45 sec hard, 45 sec easy

30 sec hard, 30 sec easy

THEN-4 x 3 min threshold hill climbs. Jog back recover each time.

REPEAT!!!

5 min c/d

Here’s another great one!

Duration 1:30:00

10 min w/u

5 min one leg drills in base gear (middle), 30 sec per leg with 30 sec rest

5 x 30 sec slow build ups. Big Gear front, with Middle gear back, shift harder gear every 10 seconds, rest 30 seconds

6 x 5 min in Base gear at 85% HR

Rest 3 minutes in between

Then, 25 minutes Big front/ Small back, standing every other minute

5 min c/d

RUN

4 miles- Track Workout

(400, 800 x 2, 1200) X 2

Run this at sub 5k pace and keep consistent.

Yasso 800’s, for an open marathon

First determine your marathon pace.  Let’s say your goal is 3:30

Now shift the units so that it becomes minutes and seconds instead of hours and minutes. (3:30 becomes 3 minutes, 30 seconds.)

Run 800m at this pace, then lightly jog for the same amount of time.

Do this as many times as possible. Start with about 5-6 repeats and build to 10.

In theory, the Yasso 800’s will build you up to running that goal marathon pace.

The Fartlek, for a simple, no-brainer, speed-play workout

50 minutes total:

1. 15 minutes of easy running.

2. 1 minute hard, one minute easy x 5.
3. 5 minutes of easy running.
4. 1 minute hard, one minute easy x 5.
5. 10 minutes of easy running.