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Running News Daily is edited by Bob Anderson in Los Altos California USA and team in Thika Kenya, La Piedad Mexico, Bend Oregon, Chandler Arizona and Monforte da Beira Portugal. Send your news items to bob@mybestruns.com Advertising opportunities available. Train the Kenyan Way at KATA Kenya. (Kenyan Athletics Training Academy) in Thika Kenya. KATA Portugal at Anderson Manor Retreat in central portugal. Learn more about Bob Anderson, MBR publisher and KATA director/owner, take a look at A Long Run the movie covering Bob's 50 race challenge.
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Try these surge sets to wake up your legs this winter
If you’re already getting tired of the monotony of off-season winter runs, this surge set workout is just what you need to give yourself a boost. Short and sweet, this fun session allows you to ditch the GPS watch and run by feel–perfect when cold conditions or snowy sidewalks prevent you from hitting a consistent pace.
The goal of this workout is simple: get your legs moving and your heart rate up a bit without overdoing it during the off-season. You should feel like you’re working hard, but recover quickly between intervals, and you should be able to get a little faster as the intervals get shorter. We highly recommend turning the GPS function of your watch off for this one and just run by feel, especially if the weather is bad.
The workout
If a steady diet of slow, easy runs is starting to make you feel sluggish, this workout should add some pep to your step.
Warmup: 10-15 minutes easy
Workout:
2 x 90 seconds at 10K race effort/90 seconds’ easy jog recovery
4 x 60 seconds a little faster/60 seconds’ easy jog recovery
4 x 30 seconds a little faster/30 seconds’ easy jog recovery
4 x 15 seconds a little faster/15 seconds’ easy jog
Cooldown: 10 minutes’ easy jog.
(12/22/2023) Views: 473 ⚡AMPby Brittany Hambleton
