Endurance/Running Day...Keep Rowing!

Mrs. Elizabeth is staying on the board in the Holiday Rowing Challenge. Are you??? ONLY 1 short week left...get busy:)

Interval Training DEFINED:

Interval training is a type of physical training that involves bursts of high intensity work. This high intensity work is alternated with periods of rest or low activity (the intervals in interval training).

The term can refer to any cardiovascular workout (e.g. cycling, running, rowing, etc.) that involves brief bouts at near-maximum exertion interspersed with periods of lower-intensity activity.

Interval training is often practiced by long distance runners (800 metres and above). Sprinters and footballers have also been known to use this type of training.

Distance runners often practice interval training on tracks, running hard at a certain pace for a specified distance (or, less often, time) and jogging, walking, or resting for a set distance or time before the next speed burst. Distances can also vary; one example would be a "ladder" workout consisting of a 1600-meter, two 1200-meter, three 800-meter, and four 400-meter repetitions, each at an appropriate speed and with an appropriate amount of recovery.

"Walk-back sprinting" is another example of interval training for runners, in which one sprints a short distance (anywhere from 100 to 800 meters), then walks back to the starting point (the recovery period) to repeat the sprint a certain number of times. To add challenge to the workout, each of these sprints may start at a predetermined time interval, e.g. 200 meter sprint, walk back, and sprint again every 3 minutes. The time interval provides just enough recovery.

Interval training is a favorite of coaches because of its effectiveness in cardiovascular build-up and also its ability to make more well-rounded runners. However, it is also applicable to exercisers as it also helps improve exercisers’ aerobic capacity to exercise longer at varying intensities (Mayo Clinic, 2009).

Warm-up:
500m Row
25 Abmat Sit-ups
20 Lunges (10 each leg)
30 second Handstand
Rinse and Repeat!

WOD:
*400m Run at 90% speed or 650m Row under 2:45min/500m pace
*With a Partner - Med Ball Toss - 20
(Stand 10-15 feet apart and toss ball to partner overhead)
*200m Run at 95% speed or 400m Row under 2:30min/500m pace
then jog back or row at 3:30 pace
*With a Partner - Med Ball Back Pass- 20 each side
(Stand back2back arm's length and pass ball back & forth from 1 side to the other)
*100m Run at 100% speed or 200m Row under 2;30min/500m pace
then jog back or row at 3:30 pace
One minute Rest
*100m Run at 100% speed or 200m Row under 2;30min/500m pace
then jog back or row at 3:30 pace
*20 Med Ball Abmat Situps
*200m Run at 95% speed or 400m Row under 2:30min/500m pace
then jog back or row at 3:30 pace
*Med Ball Figure 8's (small med balls) - 20
(Standing, make figure 8's around legs. Must go around both legs to count as 1)
*400m Run at 90% speed or 650m Row under 2:45min/500m pace