Coaches' Corner

  • Sunday, May 24, 2020 6:07 PM | Rhonda Knopp (Administrator)

    Coaches Suggested workout:  FARTLEK RUN ~ SO much FUN!!

    Fartlek, a Swedish term that means "speed play," is a form of interval or speed training that can be effective in improving your running speed and endurance. Fartlek running involves varying your pace throughout your run, alternating between fast segments and slow jogs.  Fartlek improves running fitness in four ways: speed, stamina, economy, and endurance. Watch one or both of the following videos for more details on fartlek training specifics.  Both are excellent!  

    What is Fartlek Training?

    Fartlek Running for Beginners   



  • Friday, May 15, 2020 10:06 AM | Rhonda Knopp (Administrator)

    Coaches suggested workout:  Hill Training and Repeats

    There are many benefits to running hills and including hill training into your training plan. These include building endurance, increasing leg strength, improving form, boosting speed and power, increasing calorie burn and breaking up the monotony of your daily or weekly run routine.  The muscles you use running hills are the same as those used when running fast or doing speed work. Strengthening these muscles will reduce your risk of injury. Hills make the body stronger and as Coach always says, “Hills are speed work in disguise” :)  Find a hill that takes 60-90 seconds to run up. Repeat 5-10 times.  Always include a warm up and cool down.  Watch Hill Repeats Running made Easy for specifics and details for this week’s suggested workout.


  • Sunday, May 10, 2020 4:26 PM | Rhonda Knopp (Administrator)

    May 10 – 16:  Coaches Suggested Workout

    Negative Split Run:  negative split run involves completing the second half of your run or race faster than the first half. It’s best to complete your runs/races slightly faster than you started and not slow down as go.  A negative split run helps you conserve energy which helps aide in your performance!  Negative Split runs are best achieved on an out and back course with relatively flat terrain.  Example: Run your training pace one direction for 10 minutes, turn around and come back slightly faster.  Read Negative Split 101 for Runners for more negative split training details.

    As always, feel free to contact one of us if you have questions.  

    Coach Rhonda ~ 355-6258 (coachknopp@yahoo.com)

    Coach Norm ~ 355-2174 (coachrousey@hotmail.com)




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