TRX FORCE Program

Re: Cardio/Running Definitions

mike.miranda — Sat, 28 Mar 2009 12:45:26 GMT

I didn't have a large enough hill to use (and I despise treadmills) so I just picked hillsl that took me about 60-90 seconds to run up. I would sprint up the hill, jog down, sprint up, etc. After doing a few (4 or 5) I would jog for about 5 minutes to get my heart back into my chest, then repeat. It's not exactly as the program describes, but it worked for me.

Re: Cardio/Running Definitions

MaxKon — Fri, 27 Mar 2009 22:53:44 GMT

The hill run doesn't have to be on a hill. It's really a sort of resistance run, designed for building strength endurance. The many options become more apparent if you think of them like that. As it says in the guide you could run in soft sand, a surface that does not resist your force very well, meaning you have to push harder to remain at your easy speed. You could run in mud as well, thought that would be the messiest option.

The most portable option would be to use a speed running parachute. I just searched for them, and they seem to go for around $50-70. The more expensive ones generally being larger. http://www.jumpusa.com/powerchute.htm This one is the biggest I've seen, and if you are in a secure area you can just use the quick release at the end of your 5 minutes and not fear someone stealing it. You'd just have to work out how to pick it up and put it back on at the end of your 5 minutes easy. Though since you're both doing the training you could just alternate, since you are supposed to be going at the same pace, the person doing the easy could be behind ready to catch and put on the chute.

You can also just use high resistance on your stationairy bike.

Hope this helps and gives you some ideas.

Re: Cardio/Running Definitions

shaneandmegan — Fri, 27 Mar 2009 21:54:32 GMT

Thanks for the tempo run article jhill - that definitely helps. I needed the "distance runner" definition =)

I guess we will just run up the longest hill we can find...may have to by5x1 minute hills with a jog back in between or something like that. We'll see what we can find - otherwise the treadmill or bike trainer will have to do.

Re: Cardio/Running Definitions

shaneandmegan — Fri, 27 Mar 2009 21:48:28 GMT

Thanks for your fast response! I actually saw those questions and answers on the board before I posted mine. Funny - those were the things that made sense to me in the first place =) My questions are basically this...

1. Is the 5-minute hill a continuous 5-minute uphill run? If so, how can this be modified if one does not have continuous hills that long?

2. What is the definition of a tempo run? As a college sprinter our tempo runs were recovery runs consisting of Running at a relaxed stride pace for 100-400m then jogging 50m in between reps and 100m between sets. We only counted the distance we ran (not the jogging) to total anywhere from 1000 to 3200m. I'm thinking the run at "hard tempo pace" in the TRX program is nothing like this concept (obviously it will be more endurance based then the recovery workout for a sprinter!) so I am wondering what a "20 minute run at hard tempo pace" should be like.

Re: Cardio/Running Definitions

jhill0084 — Fri, 27 Mar 2009 21:38:42 GMT

I assumed that to mean 5 minutes of hill running...e.g. for me neighborhood with hills repeated according to schedule for that week with recovery jogging in between OR a treadmill on elevation of 1%-2% for 5 minutes repeated according to schedule. On the treadmill, after warm up I simply ran for 5 minutes at a certain elevation setting then lowered to no elevation and kept speed constant for 5 minutes. I repeated that according to schedule. As for the tempo run...here's an article that might help.
http://www.runnersworld.com/article/0,7120,s6-238-267--11909-0,00.html

Is that what you are looking for or something more specific?
One other link that might help
http://www.runbayou.com/jackd.htm

Re: Cardio/Running Definitions

xenophon — Fri, 27 Mar 2009 20:38:08 GMT

http://community.fitnessanywhere.com/forums/t/312.aspx

To quote the running answers,

"1. Where it says "2x 5min hills with 5-min easy between each repeat", i'm not sure what 'each repeat' means. am i to repeat the whole thing (so 4x?).

"2 x 5 min hills with 5 min between means warm up, perform the 1st 5 min hill, rest for 5 min and then perform the 2nd 5 min hill and then cool down. Repeat refers to the total # of intervals so in this case it is 2

"2. Where it says "10-min with 2x 2-min accelerations." what exactly does that mean, where should the 2-min acclerations be placed in the 10-min time, and should there be an easy run in between?

"The 2 x2 min accelerations in 10 min means run easy for 3 min, acceleration for 2, then easy for 3 min again and finishing with the final 2 min acceleration"

I hope that helps.

Cardio/Running Definitions

shaneandmegan — Fri, 27 Mar 2009 01:43:02 GMT

Okay, so I've searched for about 45 minutes now and haven't found a good answer to my question...only a couple bits and pieces here and there, so I am writing this post. Could someone please define for me exactly what is meant by "hard tempo pace", and "hills" - yeah, I am aware of what a hill is (even though I live in Indiana).

My husband and I are currently starting the program and are using bike trainers for cardio with plans to combine with running and swimming in preparation for triathlons this summer. On the bike it's easy, but when we are running I don't know how to do a hill for 5 minutes. Is "20 minutes at hard tempo pace" just at a steady "race pace" or more of a fast-slow combination? The threshold run we understand.

Thanks! Megan