#speed workout

Hey y’all! Did that speed workout I was complaining about not getting done the other day. It was in the form of intervals. My instinct was to describe it as “super chill” but if I can say that I guess I didn’t go hard enough 😅 Happy with my paces though. I had one worry that I would run my longer intervals faster than my shorter ones, but it’s nice to see I can intuitively speed up and slow down.

Forreal though I find it funny when they describe it as “5k pace” and “mile pace” because there’s no way I can run a mile in just over 6 mins. Even during my HS XC days I never ran a mile that fast. Not tryna discourage myself, but I’m just excited for the day I can say I can run a mile that fast. One day.

I've had a few requests come through for football players workouts so what I've tried to do is compile the best strength, hypertrophy, speed and endurance workouts to give you the most out of your training.

Workout 1:

Deadlifts 2x5, 3x3, 4x1

Front squats 2x10, 1x20

Clean and jerk 1 rep and add weight until you can't lift anymore.

Bar rows 4x10

Side lunges 2x15

Romanian deadlifts 3x10

Dumbbell incline bench press 5x8

Sandbag lift and carry 4x each side

Sled push 4 laps

Workout 2:

Warm-up x5 minutes

Mobility exercises x10 minutes

Running drills x10 minutes

Sprint work

Acceleration work

Jogging warm down

Workout 3:

Bench press 3x5, 4x3, 5x1

Overhead bar press 3x6-8

Facepulls 2x20

Jump squats 3x15

Pull-ups 3xfailure

Dumbbell shrugs 4x10

Farmers carry 4-6 laps

Mountain climbers 3x25

Workout 4:

Warm-up x5 minutes

Mobility exercises x10 minutes

Running drills x10 minutes

Tempo work 8-10x100m @ 60-70% speed

Workout 5:

Tire flips 2xfailure

Landmines 4x8

Sled pulls 6 laps

Bar curls 4x10

Tri pushdowns 4x10

Leg raises 4x10

Planks 2x1 minutes

Workout 6:

Warm-ups x5 minutes

Mobility exercises x10 minutes

Sprint work 2x50m, 2x60m

Jogging warm down

The coach said the hard minutes were supposed to be a 7 or 8 effort and a 5k pace but I could never run a whole 5k at a 7 or 8. By the fourth set it was already really tough and by the last two minutes hard I was really pushing it.

It was so fun to push myself that hard though!! My easy pace was between 11’15”-12’30” and my hard pace was between 8’45”-9’30”.

I definitely have to hydrate more though. I felt a little dizzy after I stopped running.