When it comes to running, there are many ways to practice. You can practice long distance running, speed running, agility running, as well as medium distance timed run paced running. Individually, you may be naturally good at any one, but find it takes work to get good at other methods of running that you are not used to doing.
Another issue with running is injury. Typically, most injuries occur when running too much, too fast or with poor form. With practice and a disciplined progression you can improve all types of running. In the end doing so will make you a much better well rounded "tactical athlete."
Here is a workout that blends several types of running into a single workout. This progression helps you warm up properly, increase speed and push some goal paced running times for military timed runs.
Start with an easy jog to get the blood flowing -- 1 mile easy run or 10 minute bike or elliptical (if you prefer non-impact to warm up).
Shuttle Runs and Dynamic Stretches. Many new tactical fitness tests are incorporating shuttle runs. Adding them to your workout is a good plan -- even if you are simply warming up with them.
300 yard shuttle run one: 12 x 25 yard runs. Try to increase pace each lap, but also mix in some dynamic stretches like butt kickers, leg swings and high knee lifts during some of the 25 yard sets.
300 yard shuttle run two: 6 x 50 yard runs. Build up speed with each 100 yard lap (50 yards x 2 lengths). Remember this is not a full sprint. In fact, if you are not used to sprinting (ie have not sprinted in years), it is not recommended to run at 100% of your max capability today. Maybe make your 100% about 75-80% on this and the rest of the workout.
Note: You will pull hamstrings, groins, hip flexors, calves, and achilles tendons if you run too fast too soon.
The Workout: Fast Running and Decreasing Rest Time
Repeat 10 times: 100 meters at one minute intervals. Every minute on the minute run 100 meters. This is not that hard, as most people get about 20 to 30 seconds with a moderate paced running effort. The hard part is the interval. Increase your speed and see if you can rest longer.
Repeat five times: 100 meters at 50 second intervals. Drop the rest period by 10 seconds and run 100 meters every 50 seconds.
Repeat five times 100 meters at 40 second intervals. Here it starts to get a little tougher, mainly keeping up with the rest intervals. Shoot for 20 seconds per 100 meters and 20 seconds rest.
This workout is similar to the Manchester United Football Club (UK) where you do many 100 meter fast runs. See link for what they do as their fitness test (39 x 100 meter runs).
Workout Part Two -- Goal Pace Running
Now, try to run your timed run distance and shoot close to your goal pace for as much of the run as possible.
For instance, if you are trying to run a 14 minute, two mile, try two seven minute miles, or four 3:30 half miles.
If you want to add in more distance, double your timed run distance and try a negative splint goal.
For instance, if your timed run is a 1.5 mile timed run, do your first 1.5 mile easy at, say, 11 minutes, but push the second 1.5 mile run at 10 minutes or faster.
Monitor your quarter and half mile times to make sure you are on the right pace and did not start out too fast or too slow however you decide to run these distances.
Grand Finale -- Non-Impact Finale:
Add in a cool down non-impact activity. For candidates or active duty members who swim as part of their profession, get in the pool, cool down and loosen those hips with an easy 10 minute swim, 10 minute tread, and a 10 minute dynamic stretches in chest deep water.
Otherwise, try a bike, elliptical, or rower for the following mini-mobility day:
Repeat 2-3 times:
5 minute bike, elliptical, rower
5 minute stretch or foam roller
This is a tough workout that requires significant warm-up, so listen to the body and keep the pace slow at first before really trying to open up your stride to a sprinter's. If you feel tight from previous leg days, long runs or rucks, you definitely need to consider the 80% rule -- make your 100% only 80% today.
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