Running & Fitness Goals 2022: What Worked?
This year I made a couple of New Year’s resolutions to find their impact on my running and fitness (check out: Running Resolutions for 2022). Using a five star rating system, the results are in:
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| Side planks with shoulder twists are part of my resistance training sessions |
Concurrent Training Strategy
🌟🌟🌟🌟🌟 out of 5
Simply put, endurance training is immediately followed by resistance training in the concurrent strategy. Research indicates that faster running and greater fitness results from this training strategy. After using concurrent training for nearly a year, I’m definitely continuing this strategy going forward hence, the five star rating. While using this strategy didn’t DIRECTLY make me a faster runner, I see concurrent training as providing a PATHWAY for making me a faster runner. This year, I recovered from hard efforts and races more quickly than previous years. Meaning I can run longer and faster in training runs without taking excessive time to recover.
Following each run, my resistance training session lasts about 20 minutes and covers these areas for a fairly complete workout: 1) light plyometrics (jumping, skipping), 2) core training, 3) strength training, and 4) mobility work.
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| Jakob Ingebrigtsen (centre) on his way to winning the 1500m gold medal at the Tokyo Olympics |
Cruise Interval Challenge
🌟🌟🌟🌟 out of 5
After completing this challenge (check out: Cruise Interval Challenge) cruise intervals will be part of my training program going forward. However, the positive impact of cruise intervals didn’t lead to the noticeable, dramatic results; like I mentioned in a previous post seems to be happening with elite Norwegian runner, Jakob Ingebrigtsen, and his use of cruise intervals. For me, the effects of regular cruise interval running seem to take over a month before starting to show up in training and race results.
Compared to tempo running (check out: Tempo Run Challenge) The one minute recovery during cruise intervals allowed me to extend my time at “comfortably hard” intensity without the need for an extended recovery. As mentioned in previous posts, I found I could do about 36 minutes of cruise intervals and recover well, whereas, a steady tempo run of 30 minutes seemed to leave me more “exhausted” than “exhilarated”.
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Many of the exercises I’m using in the resistance training portion of concurrent strategy have been demonstrated in previous posts:
For core work, check out:
For strength work, check out these posts:
And a must – Lunge Matrix 2017
For mobility work, check out:
My thinking on threshold running has changed over time from being “elusive” to practical, check out:
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Thanks for reading!
QUESTION?
I enjoy talking about concurrent training strategy;). Any questions to: info@experiment1coaching.com
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Experiment of One Coaching covers topics ranging from running, strength training, health & wellness, sports nutrition to travel. I usually post once or twice a month.
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