Taking Training On The Road
In a new city and short on space? Try these coach-approved workouts that can be done on the road.
Traveling can throw a monkey wrench into even the best-laid training plans. Not only are you out of your normal routine, but being on the road can translate into fatigue and lack of motivation. On top of that, you are in an unfamiliar locale and may have nowhere to run. Fortunately, most coaches insist that with a bit of creativity and flexibility, you can still pull off some killer workouts. Check out the following coach-approved workouts that are perfect for taking on the road.
Hill Repeats
Coach: Mike Hamberger, Level II USA Track and Field–certified coach in Washington, D.C.
Requirements: A hill that takes between 30 seconds and 2 minutes to run up from bottom to top (150–400 meters long) and is 3–9 percent grade, which covers just about any hill from long and gradual to short and steep
Time: 30–45 minutes
Warm-up: 5–10 minutes of easy jogging
Workout: Run up the hill at the fastest speed that you can maintain for the entire length of the hill. This shouldn’t be a sprint, but your heart rate will still be high.
Slowly jog back down the hill for recovery.
Repeat 6–12 hills.
Cool-down: 5 minutes of easy jogging
Stair Ladder
Coaches: Lisa Reichmann and Julie Sapper, Road Runners Club of America–certified coaches in Washington, D.C.
Requirements: 2–3 flights of stairs
Time: 30–45 minutes
Warm-up: 5–10 minutes of easy stair jogging or walking
Workout: Run up and down the stairs for 1 minute. Pay close attention to form by using your arms and driving your knees.
Rest 30 seconds.
Run up and down the stairs for 3 minutes.
Rest 30 seconds.
Run up and down the stairs for 5 minutes.
Rest 30 seconds.
Run up and down the stairs for 3 minutes.
Rest 30 seconds.
Run up and down the stairs for 1 minute.
Cool-down: 5–10 minutes of easy walking or jogging
Treadmill Intervals
Coach: Jonathan Cane, head coach and founder of City Coach in New York City
Requirements: Treadmill
Time: 40–60 minutes
Warm-up: 5–10 minutes of easy jogging
Workout: 0.4 miles at 5K pace. You should be able to utter a word here or there but not be able to carry on a conversation.
Jog or walk 0.2 miles for recovery.
Repeat 4–6 times.
Cool-down: 5–10 minutes of easy jogging
Parking Lot Circuit
Coach: Darcy Strouse, USA Track and Field–certified coach and sport psychology consultant in Frederick, Md.
Requirements: 200 meters of running space either as a loop or out-and-back stretch
Time: 30–60 minutes
Warm-up: 5–10 minutes of easy jogging on the loop or out-and-back stretch
Workout: Run 200 meters at 85 percent effort or “tempo” pace. You should be able to utter a word here or there but not be running easy enough to carry on a conversation.
Perform the following exercises:
35 jumping jacks
20 pushups
1 x 60 seconds Tabletop Hold (Sit on your backside with your feet flat on the ground and your hands underneath your shoulders with your fingertips pointing forward. Pick up your backside and press your hips toward the sky until your shoulders, hips and knees are parallel.)
1 x 60 seconds flutter kick (Lie on your back in “corpse” pose with your arms at your sides and your palms down. Lift your legs 4 inches off the ground and flutter your feet up and down.)
50 meters of butt kicks
Repeat the 200 meters of running and five-exercise circuit 2–5 times.
Cool-down: 5–10 minutes of easy jogging
Related:
3 Ways To Fit In Workouts While Traveling For Work