Very heavy snow over here, so tracks and roads and hills are all covered in snow. My local track has an indoor track but its only small (60m plus a bit of space) so can onlu do max v. and accel work there. There is an indoor 200m banked track about 40 minutes away, but with the adverse weather conditions it might be difficult getting there.
Alternative tempo sessions?
-
-
Participant
I would stick with doing more circuits with the crappy weather. You could also do a combination of some circuit training mixed with a 50 meter run off or so. Also row machine, bike, treadmill are all options if you have any of them available.
-
Participant
You can do tempo on something as small as a basketball court. Just a lot more reps.
-
Participant
I’m a big fan of doing circuits. You can do something for 20-40 seconds in your basement. Just think about all the things you’d have to do that you hated when you were younger, like burpees. You can do push ups, squats, hops forward and back and side to side. In place box run or jumps.
-
Participant
Here are ones I like:
1. Treadmill Tempo – like what Mort recommended. You can even do severe incline if you’re looking for something tougher on your cardio and easier on your legs/joints.
2. Rowing – Rule of thumb (IMO) is double the distance and halve the rest to get a similar effect. IE – instead of 6×200 with 2′ rest, do 6×400 with 1′ rest.
3. Bodyweight Circuits – Your imagination is your limit here – I don’t think this is as good an imitation of tempo training effect however.
4. Jump Rope – Double unders for a period of time equal to your proposed tempo session. This is a good one.
5. I did “endurance” lunges for time a while ago and that was a good one. 400m of lunges without stopping. Major lactic acid build-up, muscle fatigue, and ultimately pretty easy on your body, although you’ll be sore as hell the next day.
6. Combo circuits – you just need 20-50m of space to run. Do a bodyweight exercise (Push, pull, burpee, mountain climbers, crunches, v-ups, whatever) run, repeat. Do in sets IE 5×5 (BW exercise, run)
7. Wall-run – Run against a wall as fast as you can, like you’re trying to push the wall down with your hands. Do for same period as your planned tempo. This is super tough. Good “hotel” workout. -
Participant
Here are ones I like:
1. Treadmill Tempo – like what Mort recommended. You can even do severe incline if you’re looking for something tougher on your cardio and easier on your legs/joints.
2. Rowing – Rule of thumb (IMO) is double the distance and halve the rest to get a similar effect. IE – instead of 6×200 with 2′ rest, do 6×400 with 1′ rest.
3. Bodyweight Circuits – Your imagination is your limit here – I don’t think this is as good an imitation of tempo training effect however.
4. Jump Rope – Double unders for a period of time equal to your proposed tempo session. This is a good one.
5. I did “endurance” lunges for time a while ago and that was a good one. 400m of lunges without stopping. Major lactic acid build-up, muscle fatigue, and ultimately pretty easy on your body, although you’ll be sore as hell the next day.
6. Combo circuits – you just need 20-50m of space to run. Do a bodyweight exercise (Push, pull, burpee, mountain climbers, crunches, v-ups, whatever) run, repeat. Do in sets IE 5×5 (BW exercise, run)
7. Wall-run – Run against a wall as fast as you can, like you’re trying to push the wall down with your hands. Do for same period as your planned tempo. This is super tough. Good “hotel” workout.Some great alternative sessions there. Unfortunately I didnt see the post and i just did an abs circuit instead.
Viewing 7 reply threads
- You must be logged in to reply to this topic.