Interval Training

The object to successful training is to indentify the right intensity to train at to maximize your performance. Intervals or repeats help us define your current race potential, how to incorporate leg turnover and speed to your workout and then to manage your race goal speed. Interval training combined with low intensity base training and tempo workouts below your lactate threshold are essential to help you meet your race goals.

Repeats are the most demanding and stressful to your body. You can do these workouts on a track, on a measured road or a treadmill. Depending on the length of your event interval distances can include 200m, 400m, 800m, combined 1000m/600m, and the mile. Each repeat should include jog recovery that equals to of half of the distance of the repeat. Intervals can be based on time instead of distance, example: 1 min on/1 min. recovery, 2min on/1 min recovery etc.

If you design your interval workouts yourself always err on the side of caution. Fewer sets and the length of the workout should be considered. As you can sustain your assigned pace you can slowly add the number of sets to your workout. Because of the intensity and stress associated with this phase of your training we suggest a structured program.

• Old Man River Half Marathon • Boudreaux Butt Paste Half Marathon • The Wall • Mardi Gras Marathon

PERSONAL COACHING Thinking about your FIRST long distance race? How about your BEST long distance race. Where do you start? How do you prepare and train for distances of the 1/2 Marathon, 25k, 30k and full Marathon race? We provide weekly training schedules based on your ability, not 20 week cut and paste schedules. Your gains are reviewed and we respond weekly Let us help you reach your base, endurance and peak training goals.