Help! Running rotation needed.

[elsie3]

Okay, I'm looking for a "getting faster" running/Cathe rotation. I want to incorporate 1 long run, 1 tempo run, and 1 speedwork session per week. I also want to include Cathe's weight work, Hiit, and Plyometrics (because I feel the plyo work has really helped my running). Oh, and I always need Sundays off in my schedule.

Any ideas? I really need to work on my speed. I'm having trouble with the other workouts--specifically finding what enhances my running while leaving me enough energy and recovery to perform well on my runs.

Right now, I'm halfway through STS, so I'm currently focusing on strength. After that, I want to focus on my running--while keeping as much of my strength gains as I can.

Also, any ideas on what type of speedwork helps you the most--strides, repeats, intervals, fartlek, sprints?

Thanks!

[syzygy314]

I have recently been told that adding 2 plyo leg workouts per week with your running schedule will help a lot with your speed/pace. I would do that, plus one HIIT or interval training per week in addition to your scheduled runs. Unfortunately, Cathe doesn't have a lot of plyo leg DVDs, so you may have to go to other sources to mix those up!

I also learned from experience that plyo is fabulous for improving pace and strength for running.

[elsie3]

Thanks Tricia!