Questions from the field - Running workouts, Flexibility & the Sprinters Start

Fraser — Wed, 16 Apr 2008 01:08:44 GMT

Recently I received a message requesting some clarification of several elements of the Military Fitness Guide. I thought that the questions were excellent so I've included them and the responses below I just purchased the military fitness guide and there are a few things i'd like to have clarified:

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

3. On the 'flexibility work' days, is there a recommended time on this, and is it just random stretching?

The flexibility component can be whatever time you have available to you. Some people will choose to do Yoga, others standard stretches and others stretches that can be done on the TRX. This is up to you. if you are looking for stretches that can be done on the TRX look for our soon to be released flexibility dvd due out by early summer

4. week 1&2 (etc.) under 'sprinter's start' it says 1 set, and then '10,10,0'. i'm not sure what the 10,10,0 means (specifically the '0')?

The 10, 10 ,0 in the sprinters start represents the number of reps done at various speeds. The first number is very slow, the second is with tempo and the last involves power where the foot actually leaves the ground. The set should be performed all at once with no rest for maximum results 10 slow, 10 tempo, and in this case no power reps though they will be added in later progressions I hope that this helps to clarify the above items

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Questions from the field - Running workouts, Flexibility & the Sprinters Start