Happy try it Tuesday!
“Behind every success is effort…Behind every passion is someone with the courage to try”-Anonymous
Lately I have been trying to improve my speed, so today I am going to share my tips, and share a workout that you can add to your workout routine to improve your speed too!
When training for a long distance run, running the same route or pace day after day can keep you stuck at a plateau. Even if you are not training for an event, but run the same distance over and over you will plateau and won’t see growth or change in your performance. Some things that can help you break your plateau and help you become faster include changing your training distances, paces and terrain. For example, if you normally run on a treadmill try running outside where there are natural changes in elevation. In your workouts include drills, fartleks (According to Running.com a Fartlek is a form of road running or cross country running in which the runner, usually solo, varies the pace significantly during the run).hills, speed work, long distance and easy runs as part of your training. This will also help for those of you who get bored running, especially on the dreaded treadmill!
Part of becoming faster is having the confidence to push yourself, and having positive self-talk. When you’re running, concentrate on telling yourself how great you are doing and how you can do anything, instead of thinking how there is no way you can run 10 miles! Once you have done it you will feel unstoppable. Remember you won’t see change if you are in your comfort zone! When you start getting tired imagine you have energy, and push yourself to keep going, YOU CAN DO THIS! Positive phrases are proven to build your confidence, which will help your training.
Also remember you need to incorporate rest days into your training. If you run everyday you are preparing yourself for being burnt out, or worse an injury. On my rest days I like to incorporate yoga into my day, it helps stretch out my tight IT bands. Part of becoming faster is knowing when your body needs a break, remember to honor your body always!
Personally my comfort distance is 3 miles, so for this workout will challenge that! This workout will incorporate some hills, speed work, while building up your pace. Remember to adjust this for your workout level, if you need some walking breaks make sure you take them! I designed this for the treadmill, but feel free to transfer it to the elliptical, or a bike! I hope you enjoy!
| 50 min move your booty workout |
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| Minutes |
speed |
Incline |
| 0.0-5.0 |
4 |
15 |
| 5.0-7.0 |
6.5 |
1 |
| 7.0-9.0 |
6.5 |
5 |
| 9.0-10.0 |
6.5 |
3 |
| 10.0-12.0 |
8 |
3 |
| 12.0-14.0 |
6 |
8 |
| 14.0-16.0 |
8 |
3 |
| 16.0-18.0 |
6 |
8 |
| 18.0-20.0 |
8 |
3 |
| 20.0-22.0 |
6 |
8 |
| 22.0-24.0 |
8 |
3 |
| 24.0-26.0 |
6 |
8 |
| 26.0-28.0 |
8 |
3 |
| 28.0-30.0 |
6 |
8 |
| 30.0-37.0 |
7 |
5 |
| 37.0-38.0 |
7.5 |
3 |
| 38.0-40.0 |
7.5 |
6 |
| 40.0-45.0 |
7.5 |
1 |
| 45.0-50.0 |
4 |
15 |
| PBRunnerGirl.wordpress.com |
For b-fast today I enjoyed a protein pancake to refuel after my run! Here is my protein pancake recipe for one serving:
- 1/4C egg whites
- ½ mashed banana
- ¼ cup oats
- 1Tablespoon cottage cheese
- 1 pinch cinnamon
- 1 scoop protein powder of choice
| Nutrition Facts |
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Serving Size 185.6g
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Amount Per Serving
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Total Carbohydrates
32.5g
11%
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| Vitamin A 1% |
• |
Vitamin C 8% |
| Calcium 13% |
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Iron 10% |
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* Based on a 2000 calorie dietNutritional details are an estimate and should only be used as a guide for approximation.
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I topped my protein filled bad boy with some peanut “sauce” to make it I mixed two tablespoons of peanut flour, added some Stevia and cinnamon, along with about one to one and a half tablespoons of water and mixed together.
Along side my b-fast I enjoyed a big cup of Mocha Java, literally heaven!
I am off to play in the kitchen, try something new today ❤
Peanut Butter Runner Girl 