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The Workout Of The Day for Thursday, 8.30.12. “Knee-High.”

Howdy folks,

It’s Thursday! One day closer to the weekend in front of you than it is to the one behind you!

That’s gotta’ be worth something, right?

So, hey… how about a workout?

As always, if you’re feeling a bit gassed today after all the work the last couple of days, feel free to go easy today.

Feeling pretty darn peppy?

Sweet.

This’ll fix ‘ya right up. It’s…

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

Find a set of stairs to do today’s workout on. You’re going to be doing a set of short intervals, so you don’t need stadium stairs or anything like that. Somewhere in the neighborhood of a flight or two of bog-standard office building stairs is perfect.

– 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.

– If this is your first time running this season, go easy & go short. Don’t overdo this, and don’t risk screwing everything up for the rest of the season by blowing up a knee or something, OK?

Have fun!

M

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~ by crosssports on August 29, 2012.

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