Thursday, June 27, 2013

How to Run Your Fastest 5K : Day 30

Welcome to Day 30 of How to Run Your Fastest 5K! 

Today's Workouts:
Beginners: Jog two miles. 
Intermediates: hill repeats x 4. Find a hill that takes about 60-90s to run up. Run up as fast as you can. Walk down, then repeat until the four reps are completed.
Advanced: speed intervals 4x 200 meters. Run 200 meters (about 1/8 of a mile) as fast as you can. Jog for 400 meters. Repeat until the four reps are completed.

Courtesy Shape Magazine


Wednesday, June 26, 2013

How to Run Your Fastest 5K : Day 29

Welcome to Day 29 of how to run your fastest 5K! We are just about through our 30 day plan to help you run faster, from 5K to marathon. Keep up the good work and watch your PR fall!

Today's Workouts:
Beginners: Run 2 miles as quickly as you can.
Intermediates: Run 4 miles as fast as you can.
Advanced: Run 6 miles as fast as you can.

Courtesy New York Times

Tuesday, June 25, 2013

How to Run Your Fastest 5K : Day 28

Today's Workouts:
Beginners: DAY OFF. 
Intermediates: New Intervals 4x400. Run 400 meters (about 1/4 of a mile) as fast as you can. Jog for 2 minutes. Repeat until you have completed the 4 reps.
Advanced:2x1200 meters; 2x800 meters. Run 1200 meters (nearly 3/4 of a mile as quickly as you can), walk 600 meters, then repeat. Run 800 meters as fast as you can. Walk for 400 meters, then repeat. 

Courtesy Primal Britain

Monday, June 24, 2013

How to Run Your Fastest 5K : Day 27

Today's Workouts:
Beginners: Run 2.5 miles as fast as you can. 
Intermediates: DAY OFF.
Advanced: DAY OFF.

Courtesy Robert Maxwell

Sunday, June 23, 2013

How to Run Your Fastest 5K : Day 26

Welcome to day 26 of our 5K training! We are just one week away from the VCTC Cancer Challenge, so let's keep up the great work!

Today's Workouts: 
Beginners: DAY OFF.
Intermediates: Run 5 miles as fast as you can.
Advanced: Run 8 miles as quickly as you can. 

Courtesy Active
Comments? Questions?

Saturday, June 22, 2013

How to Run Your Fastest 5K : Day 25

Today's Workouts:
Beginners: DAY OFF.
Intermediates: Run 4 miles as fast as you can.
Advanced: Run 6 miles as quickly as you can.

Courtesy Seattle Times



Friday, June 21, 2013

How to Run Your Fastest 5K : Day 24

Today's Workouts:
Beginners: Run 2.5 miles as fast as you can.
Intermediates: DAY OFF.
Advanced: DAY OFF

Courtesy Equinox

Thursday, June 20, 2013

How to Run Your Fastest 5K : Day 23

Today's Workouts:
Beginners: DAY OFF.
Intermediates: Run 3 miles as fast as you can. 
Advanced: Run 5 miles as quickly as you can. 

Courtesy Sangudo 

Wednesday, June 19, 2013

How to Run Your Fastest 5K : Day 22

There are less than two weeks remaining before the annual Van Cortland Track Club Cancer Challenge! Keep up the great work and join us for an amazing race for a great cause!!

Today's Workouts:
Beginners: DAY OFF.
Intermediates: Hill repeats x 8. Find a hill that takes 45-60 seconds to run up. Run up as fast as you can. Walk down. Repeat until you have completed the 8 reps. 
Advanced: Sprint Intervals (4x800 meter runs; 4x400 meter runs) Beginning with the 800s (about 1/2 a mile), run as fast as you can, then jog for 2 minutes. Repeat until you have completed the 4 800s. Complete the 400 meter runs in a similar fashion. However, jog for 60 seconds instead of 2 minutes.


Carl Lewis / Courtesy Eric Cressey

Tuesday, June 18, 2013

How to Run Your Fastest 5K : Day 21

Today's Workouts:
Beginners: Run 3 miles as fast as you can.
Intermediates: Run 5 miles as quickly as you can.
Advanced: Run 7 miles.

Courtesy MSN



Monday, June 17, 2013

How to Run Your Fastest 5K : Day 20

Today's Workouts: 
Beginners: Run 3 miles as fast as you can. By now, you should be noticing a significant improvement in your times as a result of your increasing fitness level.
Intermediates: DAY OFF.
Advanced: DAY OFF.

Courtesy : Brazos

Sunday, June 16, 2013

How to Run Your Fastest 5K : Day 19

Today's Workouts:
Beginners: DAY OFF.
Intermediates: Run 5 miles as quickly as you can. (You should be in the 30-40 minute range.)
Advanced: Run 8 miles as fast as you can. (Aim for 40-55 minute range.)

Courtesy MSN


Saturday, June 15, 2013

How to Run Your Fastest 5K : Day 18

Today's Workouts: 
Beginners: DAY OFF.
Intermediates: Run 5 miles as fast as you can.
Advanced: Run 7 miles as quickly as you can.

Courtesy Women's Health

Friday, June 14, 2013

How to Run Your Fastest 5K : Day 17

Today's Workouts
Beginners: Run 2 miles as fast as you can. 
Intermediates: DAY OFF.
Advanced: DAY OFF.

Courtesy Perfect Endurance

Thursday, June 13, 2013

How to Run Your Fastest 5K : Day 16

Today's Workouts
Beginners: DAY OFF.
Intermediates: Speed intervals--3x800 meters; 3x400 meters. Run 800 meters (nearly 1/2 mile) as fast as you can. Walk for 90 seconds and then repeat two more times. Next, run 400 meters as fast as you can. Walk for 60 and then repeat two more times. 
Advanced: Hill repeats x 10. Find a hill that takes about 60 seconds to run up quickly. Run up as quickly as possible, and then jog down. Repeat for 9 more times. 

Courtesy Shape Magazine

Wednesday, June 12, 2013

How to Run Your Fastest 5K : Day 15

Today's Workouts:
Beginners: Run 3 miles as fast as you can. Your time should be pretty close to your 5K race goal.
Intermediates: Run 5 miles as quickly as you can.
Advanced: Run 7 miles as fast as you can. 

Courtesy Washingtonian 
Comments? Questions? 

Tuesday, June 11, 2013

Sculpting the Perfect Body : 8 Hours at a Time

Sculpting the Perfect Body : 8 Hours at a Time
by Bob Wells, PES

Summer is just around the corner--meaning trips to the beach, and bathing suits aplenty.

Naturally, we all want to look great in our bathing suits, like actor Channing Tatum and U.S. national soccer team member Sydney Leroux (pictured below). However, we often sabotage those efforts with our lifestyle choices, such as not getting enough sleep. Even if we eat right and are on an excellent training program,  such as "Buns and Guns", a lack of proper sleep can leave us more tired, grumpier, and fatter than we hoped.

Channing Tatum / Courtesy 15 Pictures

Sydney Leroux / Courtesy Sydney Leroux
According to a report by Harvard Medical School, several studies show a link between insufficient sleep and weight gain. One such study found that individuals who regularly sleep less than six hours each night are more likely to have excess body weight. Conversely, people who sleep an average of eight hours per night have the lowest relative body fat of the study group.

Try these three tips to get your nightly 8 hours--and amazing body:
  1. Keep a regular schedule. Go to bed at the same time each night. Try not to break this routine on the weekends or vacation when it is tempting to stay up later. If you do, you will throw off your sleeping patterns, which can lead to insomnia. 
  2. Create a good routine. Keep the noise down in your bedroom. For big city dwellers, this can be a real challenge. Try using earplugs or a noise machine. Also, keep the temperature in your bedroom relatively cool (about 65°F or 18°C according to Harvard Medical School). If the temperature is too warm or too cool, it can interfere with the quality of your sleep.
  3. Get regular exercise. Aim to get at least 30 minutes of exercise each day. The regular exercise will improve the quality of your sleep, by helping you sleep more deeply
For more tips on getting better sleep, check out "How to Sleep Better". For more information on nutrition and eating right, check out "Sculpting the Perfect Body : One Bite at a Time".

Comments? Questions? 

How to Run Your Fastest 5K : Day 14

Today's Workout:
Beginners: DAY OFF
Intermediates: 5x400 meter intervals. Run 400 meters (nearly 1/4 of a mile) as quickly as you can. Jog the amount of time it took you to run the 400 meters. For example, if you ran the 400 meters in 60 seconds, run the recovery jog in 60 seconds as well. Repeat in this manner until you have completed the 5 reps. 
Advanced: 3x1200 meters (nearly 3/4 of a mile); 3x800 meters (nearly 1/2 of a mile). Run 1200 meters as fast as you can. Jog 400 meters (nearly 1/4 of a mile). Repeat 3 times. After you have completed the 3x1200, run 800 meters as fast as you can. Jog for 400 meters. Repeat 3 times. 

Courtesy Fit Sugar

Monday, June 10, 2013

How to Run Your Fastest 5K : Day 13

Today's Workout:
Beginners: Run 2.5 miles.
Intermediates: DAY OFF.
Advanced: DAY OFF


Courtesy Spark People

Sunday, June 9, 2013

How to Run Your Fastest 5K : Day 12

Today's Workouts:
Beginning: DAY OFF
Intermediates: Run 4-6 miles.
Advanced: Run 7-9 miles. 

Courtesy SHAPE Magazine

Saturday, June 8, 2013

How to Run Your Fastest 5K : Day 11

Today's Workouts: 
Beginners: DAY OFF.
Intermediates: Run 4 miles as quickly as you can.
Advanced: Run 6 miles as fast as you can. 

Courtesy Getty

Friday, June 7, 2013

Thursday, June 6, 2013

How to Run Your Fastest 5K : Day 9

Today's Workouts:
Beginners: DAY OFF.
Intermediates: Speed Intervals. Run 800 meters (nearly 1/2 mile) as quickly as you can. Walk for the amount of time that it took you to run the 800, and then repeat. After completing the 2x800 meters runs and recovery, run 400 meters (about 1/4 mile) as fast as you can. Recover in the same manner as the 800 meter run. 
Advanced: Hill repeats. Find a hill that take 60 - 120 seconds. Run up the hill as fast as you can, then walk back down. Repeat eight times.

Hill Running / Courtesy Tribe Sports




Wednesday, June 5, 2013

How to Run Your Fastest 5K : Day 8

Happy Hump Day and welcome to day 8 of "How to Run Your Fastest 5K!"

Whether you are looking to set a PR with us at the VCTC Cancer Challenge at the end of month, or run your fastest at any distance, we've got you covered with our running programs. Lace up those running shoes and let's roll with today's workout.

Let's go to work and have some fun!

Courtesy Falmouth Road Race
Today's Workout:
Beginners: Run 2.5 miles. 
Intermediates: Run 3-6 miles.
Advanced: 5-7 miles. 

Each group is to run the appropriate mileage as quickly as possible. Remember to record your times for each run. This will enable you to see your progress each week. Keep up the good work and see you tomorrow.

Comments? Questions? 

Tuesday, June 4, 2013

How to Run Your Fastest 5K : Day 7

Happy Tuesday! Great work yesterday everyone. Let's keep up the great work and get better everyday!

Courtesy Associated Press
Today's Workout:
Beginners: DAY OFF. Good job yesterday. Enjoy the rest day, and get ready to ramp up the mileage, starting tomorrow.
Intermediates: 4x400 meter intervals. Run 400 meters (about 1/4 of a mile) as fast as you can. Then walk for 400 meters. Complete 4 reps in this manner. 
Advanced: 2x1200 meter run (nearly 3/4 of a mile); 2 x 800 meter run (nearly 1/2 of a mile). Run the first 1200 meters as quickly as you can, and then jog for 1200 meters. Complete the 1200 meter runs and 800 meter runs in the same manner.

Comments? Questions?

Monday, June 3, 2013

How to Run Your Fastest 5K : Day 6

Welcome to another awesome Monday! We hope you all had a great weekend, and are looking forward to today's workout: Day 6 of training to run your fastest 5K!

Keep up the good work and set a new PR this summer!

Courtesy Women's Health 

Today's Workout:
Beginners: Run 2 miles. Your time will likely be slightly faster than your first time last week, and will continue to improve weekly. 
Intermediates: DAY OFF.
Advanced: DAY OFF.

Remember to be sure to start each workout session with a proper warm up. Whether you do light jogging or dynamic warmups, such animal flow exercises (e.g. from our beach bikini boot camp), it is important to warm the soft tissues of the body up to ensure proper movement patterns and prevent injury. 

Comments? Questions?

Sunday, June 2, 2013

How to Run Your Fastest 5K : Day 5

Happy Sunday everyone! I hope that you all are having a great weekend. Keep up the great work as we get stronger and faster and ready to rock and roll at the Cancer Challenge! Have a great workout and see you tomorrow!
Courtesy Uonsife

Today's Workout:
Beginners: Take today off. 
Intermediates: Run 5-7 miles. 
Advanced: Run 8-10 miles. 

Comments? Questions? 

Saturday, June 1, 2013

How to Run Your Fastest 5K : Day 4

Welcome to June and back to our 5K training program! The VCTC Cancer Challenge will be here before you know it. Get ready to PR and have loads of fun! Events like these are great and for a great cause!

Courtesy New York Road Runners

Today's Workout:
Beginners: Take today off. Good job yesterday with the two mile run. Remember to continue to push yourself each time out. The challenge will make you a better and stronger runner. 
Intermediates: Run 2-5 miles. Aim to complete more miles than you did on Wednesday. You will increase your stamina and longer runs, such as 1/2 and full marathons will become much easier. 
Advanced: Run 4-6 miles, aiming to go farther and run faster than Wednesday.

Good runs today! Keep up the good work! 

Comments? Questions?