YHC enjoys posting to and Qing #Hustle. The difficult part of Qing is to design a speed training workout that pushes the pax while keeping things interesting. So when I came across a video of a speed workout Rich Froning’s coach designed for him I thought I would give it a go.

4 Pax posted at #Hustle to maximize the benefits of speed work.

Conditions: low 50’s

Disclaimer: given

Mosey to the track and let’s run a warm-up lap.

The work:

(Times based on training at a 6 minute mile pace)

4 Rounds

400m < 1:30
200m Jog Recovery
300m @ 1:30
100m Sprint
300m @ 1:30
100m Sprint
3:00 – Rest

Here's a list of times to adjust the running times based on your training goal.

6 minute mile = 1:30 – 400m
7 minute mile = 1:45 – 400m
8 minute mile = 2:00 – 400m
9 minute mile = 2:15 – 400m
10 minute mile = 2:30 – 400m

YHC stressed the importance of continuing to push your pace through out the entire workout to really maximize the benefits of Hustle. YHC feels this is the biggest benefit of this workout. It gives you a defined target to push for versus just trying to run fast.

While I do believe this workout would be easier to manage with a stop watch and coach to let you know where you're at time wise, you can use your watch or running app on your phone.

It's definitely a tough workout and YHC struggled to keep the pace up for all 4 Rounds, but I'm fairly confident there will be another chance to run it again.

Count-o-rama:

Name-o-rama:

Announcements:
Nothing new. Keep posting and reading the news letter to stay up to date.

Prayer Requests:
* Flossy's Uncle
* Rocky

BOM

NMS:
* TClaps to Judge Hairy and Polly for their commitment to Hustle and the goal to become faster runners.
* TClaps to Flossy for continuing to lead from the front and giving us a target to chase.
* The Shovel Flag was not present this morning. If someone other than the Run AOQ is in possession of the flag let it's presence be known.

As always…

Until the next Q
MM is out