RunFit FAQ

What do I get from the Extreme Training Program?
POSE Training
1-2 days a week of Coached Training Classes which include intervals and speed work, agility drills, and strength training.
Increased Strength
Decreased Body Fat
Increased Muscle Mass
Increased Speed & Power
Increased Anaerobic Capacity
Increased Cardiovascular Function
Optional Weekend Events – group runs, events, & races
Monthly Training Schedules
Homework Assignments
Lessons on injury prevention, recovery, nutrition, and other topics relevant to runners
Progress Tracking
Online community on facebook
Extreme Website Resources

What is the Virtual Training Program?
Virtual Training is the ideal option for the busy person that does not have a flexible schedule but who wants a program provided and guidance given. With Virtual Training you will still do the posted XWODs, however we will send you extra detailed instructions to help guide you to do them on your own. We can also send you a programmed workout file to import into your Garmin Forerunner so that your Garmin can guide you through the workout. You will also have access to the Coaches via phone and email for additional support and guidance. You will be required to post your XWOD times and results to the blog post via comments, or to a website like RunKeeper.com, so that we can monitor your activity and give you direction as needed. You will be invited to attend the weekend group runs, and we hope that you will also participate in as many events and goal races as you can.

What do you do if it is raining, thundering/lightening, icy, or snowy weather?
If it is raining heavily, cold rain, thundering/lightening, icy, or unsafe conditions we will meet at No Excuses CrossFit gym to do the workout on the rowing machines instead of running. Rowing is a fantastic alternative to running and will give you a comparable, if not harder, workout. Always text the Coach on duty if you have not been notified already of a change, or if you are unsure. We will do our best to text you, email, and/or post a message to facebook and twitter.

What is this Training Terminology you use?
Time Trial
Time Trials are for attempting sustained fast running, going for maximum speed for the specified distance.

Max Speed
Max Speed workouts are for Neuromuscular conditioning. They are short maximum efforts.

Stamina
Stamina challenges are typically long intervals, with a goal of running your planned race pace, with an easy recovery interval.

Push Interval
Push Intervals are high intensity intervals at a face pace with short recovery intervals.

Metabolic Circuit
Metabolic Circuits are medium to high intensity intervals that are fast pace and include additional exercises throughout/between sprints.

Hill Sprint
Hills prepare the muscles for faster running without going anaerobic. Hill training will enable you to run better on all types of terrain.

Endurance/Base
Endurance/Base runs are your sustained efforts at a easy to moderate intensity. These runs will build your mileage base, and will be based on your goal race distance.

What are all of these abbreviations?
XWOD = Extreme Workout of the Day
RSS = Running Specific Strength
DWU = Dynamic Warm Up
ART = Active Release Therapy
TPT = Trigger Point Therapy
CF = CrossFit
WOD (or CFWOD) = CrossFit Workout of the Day
TT = Time Trial
M = Miles
m = meters
y = yards
m/y = Meters or Yards
1 min = 1 minute rest
90 sec = 90 second rest

What is a typical class like?
First, a group warmup with POSE skill drills, then the XWOD, maybe some running specific strength work, then stretching/rolling after.

Why are we doing “Anaerobic” training instead of long, slow runs?
“Aerobic” training has the following benefits and drawbacks:

“Anaerobic” training has the following benefits and drawbacks:

Anaerobic training encapsulates training the Adenosine Tri-Phosphate (ATP), ATP / Phospho-creatine system, the lactic acid system, and the aerobic system through various methods that stress one system, two systems, or multiple systems. The time length of the individual efforts, combined with the rest periods between efforts, determines the system(s) stressed. The systems overlap and “feed” into each other. As you are training all three anaerobic systems you are SIMULATANEOUSLY training your aerobic engine!

Studies demonstrate that the adaptations caused by anaerobic training are similar to high volume endurance training; however, this adaptation comes at much lower training volumes! (Similar metabolic adaptations during exercise after low volume sprint interval and traditional endurance training in humans. J Physiol. 2008 Jan 1;586(1):151-60. Epub 2007 Nov8.)

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