This Challenge ended 6 years ago

About this Challenge:

This challenge is to focus the next 4 weeks on doing specific work outs to improve running speed.

Final Challenge Progress Results

Spowell813 Total Progress: 1.05 %  (Up 1.5 lb)

Completed Mini-Challenges

Weeks 1 to 2

Calculate Vo2max and vVo2max to know how fast your intervals should be ran at.

Guidelines:
vVO2max can be calculated either outside or on a treadmill. Just figure out what yours is. Go to: http://www.brianmac.co.uk/treadmill.htm For outside running: Take yourself down to the track, run as hard as you can for six minutes (360 seconds) and record the distance covered. Calculate your velocity in metres/second to determine your vVO2max. Let us assume you manage 1800 metres then vVO2max is 1800 ÷ 360 = 5 metres/second. It is recommend that you repeat the test 48 hours later and use the highest velocity in your training sessions. Remember to repeat the six minute test every 4 to 6 weeks to determine your new vVO2max.
100% Successful

Latest Results Feedback

Successful: 25 Jan 12 by Spowell813
"Since I started this before I set up this challenge, I have already seen ..."


Weeks 1 to 4

Set up interval workouts at VO2max and vVO2max

Guidelines:
Make sure NO two workouts are the same!! Every week have one interval work.
100% Successful

Latest Results Feedback



Weeks 1 to 4

Vary running workouts

Guidelines:
NO BACK to BACK workouts the same! The objective is to change up your workouts to spur your metabolism while also training your fatigue resistance.
100% Successful

Latest Results Feedback



Latest Challenge Posts


 Challenge Ended

This challenge ended on Tuesday 14 February 2012.

The posting of Topics and Photos, and Participation in this challenge is available to Challenge Participants Only.

Challenge Info

status: Completed
ended: 13 Feb 12
duration: 4 Weeks
reporting: Once a Week
participants: 4
privacy: Public
administrators: Spowell813
created: 12 January 2012

All Mini-challenges:

1. Calculate Vo2max and vVo2max to know how fast your intervals should be ran at. ( weeks 1 to 2 )
2. Set up interval workouts at VO2max and vVO2max ( weeks 1 to 4 )
3. Vary running workouts ( weeks 1 to 4 )


Rolling Challenge Performance:

The week to week running total weight lost

Week 4:

All Participants 0.23 %  (Up 1.5 lb)

Week 3:

All Participants 0.08 %  (Down 0.5 lb)

Week 2:

All Participants 0.08 %  (Down 0.5 lb)

Week 1:

All Participants 0.00 %  (Steady 0 lb)

Latest Photos


No Photos have yet been created for this Challenge