For anyone who needs to spend time on a treadmill, there are countless ways to make the time go faster. One of my favorites is using Coach Troy Jacobson’s Runervals DVDs. I first met Troy years ago when I got into triathlon. I hired him as a coach and got to participate in his weekly track workouts, swim workouts and group cycling classes. I loved his coaching and felt I gained a great deal from it. If you’re a triathlete, I’m sure you’ve heard of Troy. If you haven’t–he’s been coaching since 1992 and knows his stuff. His athletes have included many elites and even Olympian Joanna Zeiger.
Troy created his Spinervals cycling and Runervals treadmill workouts in the early ’90s. (I’m actually in the very first Spinervals DVD, No Slackers Allowed, for any triathletes out there who have a copy). These workouts are designed to pack a full-on interval session into an easy-to-follow format–most of the Runervals DVDs run from about 45 minutes to an hour. Troy recently passed along Runervals 2.0, Treadmill Tempo, for me to review.
Let me say, these workouts are hard! They are definite speed sessions and you will be tired when you finish. The 2.0 session I did ran 47 minutes long and contained a total of 28 minutes of speedwork. Troy gets you started with a short warm-up–a bit too short for me. I found I needed to start running for a few minutes before I started the DVD so that I was good and loose. During the warm-up, Troy explains the format for the workout and tells you how to find your base pace. I found that you need to set that base pace low because you will be ramping your speed up as much as 5 mph over it as you progress in the video. After the warm-up, you move on into the intervals. In this workout, you do two sets of 8-minute intervals, followed by one of six minutes, and then a super hard 3 by 1-minute set at the end. Within each set, Troy tells you what pace to run and at what incline. Trust me when I tell you that it gets progressively harder!
I think the DVD is a great workout for anyone looking for coached speedwork. I like this particular one because the sets are a bit longer, which seems to fit well into training for races of 10k or longer. When you finish, you have put in some solid speedwork. The athletes in the DVD (four of them) are local speedsters from the Baltimore area, including masters phenom Lee DiPietro. An interesting sidenote–while watching Lee on the treadmill, I could see that she is a definite forefoot striker.
Now the really good stuff–Troy has given me Runervals 2.0 DVD to give away! Here’s how to enter: Tell me you are a follower or become one and tell me. Extra entries: go to Troy’s website and become a fan on FB, come back and tell me you did so. Extra too: Tell me how you would incorporate this DVD into your routine. Finally, post this giveaway on your blog and you’ll get another entry.
I’ll pick a winner via Random.org on April 7. Good luck!