Workout of the Week: Valentine's Day 2018

TABATA Suite 

Before your workout, watch this video on Hamstring Activation and perform the hamstring activation drill. If you don't have a partner, use a wall and press your heel into the wall as resistance. Then, perform 3 sets of 20 back-to-wall pulls per leg:

  1. Stand with your back to the wall. No part of your body should be touching the wall; your heels should be about an inch away.
  2. Find your run posture position: neutral pelvis, abs on, shoulder blades pulled down, arms and hands relaxed, head neutral, knees and ankles unlocked. 
  3. Maintaining your body position, perform 3 sets of 20 pulls/leg, using your hamstrings to initiate movement. Make sure head stays neutral, hips stay level (core engaged) and pulling heel lightly kisses the ground every time.
  4. If your heel scrapes the wall behind you, you're not pulling ankle toward your hip. Recenter and readjust.
  5. In between each set, run out 50m, using your hamstrings to pull your ankle toward your hip. 

Then, after a sufficient warmup, you're going to do the TABATA Suite. If you've never done a Tabata workout, it's a high intensity workout, meaning that it's meant to be performed at 98-99% effort (remember, we save 100% effort for race day). It consists of eight rounds of ultra-high-intensity exercises in a specific 20-seconds-on, 10-seconds-off interval. It may only take four minutes to complete a Tabata circuit, but those four minutes may well push your body to its absolute limit. You'll rest for 3-5 minutes between each 4:00 Tabata workout, enough to catch your breath but not enough to cool off:

  1. Tabata Run: 8 rounds of 20 seconds sprinting followed by 10 seconds of walking for 4:00 total.
  2. Rest 3-5 minutes.
  3. Tabata Air Squats: 8 rounds of 20 seconds air squats followed by 10 seconds of rest for 4:00 total.
  4. Rest 3-5 minutes.
  5. Tabata Pushups: 8 rounds of 20 seconds pushups in whatever position allows you to maintain proper form followed by 10 seconds of rest for 4:00 total.
  6. Rest 3-5 minutes.
  7. Tabata Situps: 8 rounds of 20 seconds situps followed by 10 seconds of rest for 4:00 total.
  8. Rest 3-5 minutes.
  9. Tabata Burpees: 8 rounds of 20 seconds burpees followed by 10 seconds of rest for 4:00 total.
  10. Rest 3-5 minutes.
  11. Tabata Run: 8 rounds of 20 seconds sprinting followed by 10 seconds of walking for 4:00 total.
  12. Rest 3-5 minutes.
  13. MARATHONERS ONLY: Follow this workout with 5 miles at goal race pace.
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Rachael Colacino