The Workout of The Day for Thursday, 8.23.12. “Completely Different”

Howdy folks,

How did yesterday’s workout go for you?

The short, sharp, right-off-the-bat effort is one of the key, defining aspects of Cross racing, so it probably shouldn’t be that big a surprise that we’re going to work on that energy system, eh?

In short – and to repeat – we’re going to be doing more of those; hope you liked ’em! 🙂

Today, though?

Something completely different…


Run. Pause. Get High (Knees, that is…)


– get on your bike and warm up for 15 minutes or so.

(we’re going to warm up for any running efforts we do, all season, with some time on the bike. )

– Mosey on over to your stairs/knoll/whatever, and get set. Stretch, have a sip of water, turn up the volume on your Ipod.

– Jog up the stairs. Walk down.

– Repeat x3

– Sprint! up stairs, fast, using whatever stride is most comfortable. Walk down.

– Repeat x3

Rest for 1 minute, walking slowly up and down stairs.

– Sprint up stairs, this time using quick, tiny strides, 1 stairstep at a time. Jog down.

– Repeat x3

Rest again, same as before.

– Sprint up stairs, this time using long strides, several stairsteps at a time. Walk down.

– Repeat x 3

Rest again.

– Sprint up stairs, combining the previous two exercises; long step, followed by 2 short steps. Do 1x.

Walk down.

– Run up stairs, high knees –

Repeat x3

Rest again, 2-5 minutes.

Sprint up stairs, free form, just go as fast as you can. Go until spent.

– Repeat entire damn thing if you’re a freaking animal.

Get back on bike, spin out your legs, go home.

Notes –

– If you can, go really damn hard. If you do this right, it’s a brutal workout.

– Don’t go that hard if it’s your first (or nearly first) time running this season. In fact, don’t do this workout at all. Do this instead –

– If you’re super fit, or crazy, do a 20 minute effort on the bike (1/2 a Classic 2Ă—20) immediately before running. Be aware, this is a completely bonkers workout combo if you do it right, and if you do do it right, you should need to take it easy tomorrow. Or you’re really damn fit. One or the other…



~ by crosssports on August 22, 2012.

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