120 miles of pavement, 20 stages, over 8,000 runners, guests, family members, and support staff. Hot days and cold nights. Blood. Sweat. Pride. Honor.....
That's what the world's most prestigious and unique law enforcement foot race is all about. Starting in Baker, California and ending in Las Vegas, Nevada, law enforcement officers from around the globe battle it out every Spring for the chance of winning the coveted cup trophy.
The "Coach's Corner"
Introducing the “Coach’s Corner”:
Workouts designed by Retired LAPD Pat Connelly and nutrition pointers by LAPD Rana Parker, MPH,RD. The goal over the next eighteen weeks is to improve your ability to run and your overall health.
If you want to get faster and have your team lower its finish performance, speed work is a must in fact, improvement cannot be accomplished without work on a track.
Interval workouts consist of a series of short, faster paced segments in repetition generally of a mile or less. The shorter the segment (as in running 200 meter through 600 meters repeats) provide an avenue of speed work using appropriate recovery to compliment your fast twitch fiber while adding stamina.
For best results interval workouts are most often run on a 400 meter track (commonly found on a high school and college campuses). These workouts feature two major components. First, they have the fast paced segment, called the repeat or rep (repetition), which is run over a specified distance at a targeted goal time. The second component is a brief rest period called a recovery.
Jog for 15 minutes; light stretching; then 8/10 100 meter strides with the goal to start slow and finish last few fast. This will have you ready for your speed workout.
Total Distance of Workout
Add only the actual interval (800-400)
Advanced 5000 meters
Middle Pack 3500 meters
Getting Started 2800 meters
Let’s use 45 minutes as your conditioned race pace for a 10k. At 45 minute pace how fast should you be doing repetition 800’s, 400’s and 200’s to increase leg speed (fast twitch fiber development) and vo2 max stamina (heart rate strength increase)?
800 meter repeats at 3:35/3:40 (400 jog between)
400 meter repeats at 1:35/1:40 (200 walk/jog between)
200 meter repears at 43/45 secs (100 walk or 200 jog between)
Coach's Advise: Make a plan to run with a partner this will have you both show up and run.
Nutrition Week #3
Start building a foundation of healthy fuel for your training, just as you build a regular training schedule. Take this brief assessment of your current eating habits, and then work on strengthening your foundation to prepare for training.
On most days, I: