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Milers Menu: Threshold

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Milers Menu: High Intensity

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Milers Menu X-Mas Special

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Milers Menu: Strength

Can we become a faster runner without running? 🧐 You bet👈🏻 Slide for our weekly training program 🏋🏽 and find more details below 👇🏽

💡Endurance performance is substantially influenced by movement economy
💡we can improve our running economy by performing strength or plyometric training (reactive jumping)
💡that way we need less energy/ oxygen for a given running speed and become more economical
💡applying more force against the ground increases our flight time and reduces oxygen cost
💡with reactive jumps we further reduce time on the ground ( ground reaction time )

Appetizer

Dynamic stretch & mobility | 10 mins easy run

Main Course

2 x 30 sec lunges (for- / sidewards) | 3 x 6 box jumps | 3 x 30 sec ankle jumps | 3 x 8 squat jumps | 2 x 10 one-legged stair jumps (l/r)

Desert

Stretching before going to bed

Categories
Milers Menu

Milers Menu: Threshold

Race coming up!? Go smash out a threshold session! 🚂

🔺in scientific terms threshold can be defined in many different ways.
🔺Lactate and ventilatory thresholds are the most common concepts and are used to access performance and subscribe training
🔺 Going faster than „threshold“ will lead to high intensity running, which can’t be sustained for a long time.
🔺 Workouts at threshold can improve race specific (5K – HM) running speed and economy

Appetizer

Dynamic stretch & mobility | 10 mins warm up

Main Course

10 x 3 min threshold | 1 min recovery

Desert

15 min cool down

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Milers Menu

Milers Menu: Anaerobic Speed

🧨 High velocity running is of special interest for 800m and 1500m racing 🏃🏽‍♂️🏃🏼‍♀️ 💨
🧨 The anaerobic metabolism (without oxygen) enables high amounts of energy output 🔥 in short periods of time for high velocity running/ sprinting
🧨 The ability to supply high amounts of energy anaerobically can be increased by high speed intervals. To keep speed high, longer recovery periods are necessary
🧨 The flip side of highly anaerobic work is increasing acidity 🧪 of our muscles eventually hindering muscle contraction and causing us to stop running🧨 Lactate is an indicator for energy being supplied anaerobically but is not the actual cause for muscular acidity (its the number of H+ ions) ⚡️
🧨 The aerobic metabolism (with oxygen) can help clear lactate from muscle and use it as an energy supply

Appetizer

15 mins warmup // drills // 4-6 strides

Main Course

5x 400m, 1500m race pace, 3min jog // 4x 200m, 800m race pace, 2min jog

Desert

30min cool down // 2nd session 40min easy run