5k / 10k Training

Three VO2 Max Workouts

By Ryan Warrenburg, ZAP Fitness

If you’ve been a consistent reader of this column you’ve probably noticed my aversion to hard interval training. I spend a lot of time preaching the importance of consistent aerobic volume and the value of tempo based workouts. This type of work is the cornerstone of successful distance running performance and long-term development regardless of age or ability… click for full article


Maintenance Workouts During Racing Season

By Ryan Warrenburg, ZAP Fitness

In May of 2010 Chris Solinsky shocked the distance running world when he shattered the American record and became the first non-African runner to break 27 minutes for 10,000 meters. Solinksy went on to run a massive personal best at 5,000m in June, a time her surpassed again in August of that year. Solinsky’s coach, Jerry Schumacher, spoke in an interview about that summer and credited their approach of taking ample rest after each of his big performances that year to Solinsky’s ability to maintain such a high level of racing all summer. While we will never sniff 26:59 for 10,000m the importance of rest is just as critical during the summer 5k / 10k racing season… click for full article


Improving Your Finishing Kick

By Ryan Warrenburg, ZAP Fitness

There are few things more romantic in distance running than flying down the final straightaway, people cheering from the side of the road, while blowing past competitors on the way to the finish line. We all love the feeling of finishing a race strong. Even if you aren’t the type that relishes in making your competitors eat your dust over those final 100 yards it still feels good to have a strong finish at the end of a race. If you watch the Olympic Track and Field Trials this July on TV or the Olympic Games in August you’ll notice that nearly every distance event on the track will come down to that final sprint over the last 1-2 minutes of the race. Many people assume it’s necessary to be a fast sprinter to be able to sprint fast at the end of a race. While that can help, there are far more important tools to hone both mentally and physically in order to dust the competition at the end of races… click to read full article


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