|
|
|
 |
|
|
Running Planet Bookstore
Instant Download eBooks Competitive Training Plans Marathon Training Plans Half Marathon Training Plans Minimalist Training Plans 10K Training Plans 5K Training Plans Accelerated Training Plans Calorie Burn - Weight Loss Core Strength Training Holistic Training Plans Injury Prevention Plans Mud Run Training Plans Recreational Training Plans Speed Training Plans Spring Training Plans Strength Training Plans Training Aids Beginning Runner eBooks Coaching Services Running Posters Gifts For Runners Running Collectibles Running Gear
Overview
Barefoot Running Beginner's Guide Circuit Training for Runners Core Strength Training Cross Training Dog Running Finishing Kick Training Gonzo Training for Runners Half Marathon Training Hill Training Holistic Running Home Gym Interval Training Lactate Threshold Training Long Runs - Endurance Marathon Countdown Guide Marathon Training Plans Marathon Running Masters Running Mile - 1500 Meter Training Mud Run Training Negative Splits Nutrition Guide Over Training Syndrome Periodization Plyometrics Positive Splits Progressive Training Runs Racing and Pacing Runner's Anatomy Running Advice Running and Fatigue Running and Sports Hydration Running Form Running Green Running Product Reviews Running Safely Running and Training Games Running Shoes 101 Running Injuries Running Planet Top Ten Spring Training Sports Nutrition Strategy and Tactics Strength Training Stretching and Flexibility Surging Workouts Tempo - Stamina Training The Science of Running The Psychology of Running Time Saver Workouts Trail Running Treadmill Training VO2 Max and Speed Training Warm Up and Cool Down Weight Loss and Fitness Young Runners 2 Mile - 3200 Meter Training 5K Training Plans 10K Training Plans 5K Running 10K Running
|
Gonzo Finishing Kick Training RunsBy Rick Morris Training to improve your finishing kick isn't easy. Your finishing kick workouts need to include high intensity running during the final phases of your normal training runs when you are already fatigued. Are you ready to take your finishing kick workouts to the next level? Here are some gonzo finishing kick training runs that take intensity and difficulty to new heights.5K FinisherDescription: Run 5 x 1000 meter repeats with the first 800 meters at 5K pace and the final 200 meters at sprint pace. After your final 1000 meter repeat finish this gonzo workout with 400 meters at mile pace.Pace: Run the first 800 meters of each 1000 meter repeat at 5K race pace. Run the final 200 meters of each 1000 meter repeat at sprint pace. Run the final 400 meters at mile pace.Recovery: Rest for 2 minutes between each 1000 meter repeat. Take no recovery between the final 1000 meter repeat and the finishing 400 meters at mile pace.5K Fast Finish Tempo RunDescription: Run 6 miles or 10K. Run the first 4.5 miles or 7K at tempo pace, the next 1 mile or 2K at 5K pace and the final half mile or 800 meters at sprint pace.Pace: The first 4.5 miles at tempo pace, the following 1 mile at 5K pace and the final half mile at sprint pace.Recovery: None
10K Race SimulatorDescription: Run 2 x 5K repeats. Run each 5K repeat at 10K pace. Speed up to sprint pace for the final 800 meters of each repeat.Pace: 5K pace; speeding up to sprint pace for the final 800 meters of each 5K repeat.Recovery: Rest for 4 minutes between the two repeats.10K Fartlek with Fast FinishDescription: Run 6.2 miles or 10K. During the first 6 miles alternate between 1 mile at tempo pace and one half mile at 10K pace. Finish this fartlek run with the final .2 miles at sprint pace.Pace: Alternating between 1 mile at tempo pace and one half mile at 10K pace. A finishing run at sprint pace.Recovery: NoneProgressive Marathon Long RunDescription: Run 22 miles. Run the first 10 miles at easy endurance pace, the next 10 miles at goal marathon pace, the following 1 mile at 10K pace and the final mile at 5K pace. Finish this workout by speeding up to sprint pace for 800 meters.Pace: First 10 miles at easy pace, second 10 miles at goal marathon pace, next 1 mile at 10K pace and the final mile at 5K pace. Finish with 800 meters at sprint pace.Recovery: None
|
Running Planet
|
|
©2012 RunningPlanet.com. All rights reserved. | Site Map | Login | Advertise | Contact Us | E-commerce Development by Precis E-business Home | Shop Running Planet | Training and Running Articles | Runner Resources | Join Running Planet | Member Community | Security & Privacy |
