This fall, after a several months of mostly open water swimming (ended by Sandy), I got back into running and my barefoot treadmill workouts. I really like these because I can vary pace and incline, and no matter how steep the climb, there’s no downhill. J I also wanted to include a basic plyometrics routine that would begin to build the spring back into my step, especially after long runs. One note is that many articles or books will use the word “explode” or “drive” when talking about plyometric intensity. I learned long ago that these need to build from very light efforts and lesser range of motion to very intense ones with a full range of motion over a period of months. Otherwise, the connective tissues will get angry.

A good resource for plyometrics is: “High-Powered Plyometrics” by Radcliffe and Farentinos

The workout I’ve used this fall to build endurance, that I feel makes the best use of my time, is the following:
* 10min walk @ 2.5mph, 1% incline (always include a walking warm-up)
* Over 6 weeks I built from 5 to 7 x 3min runs (increasing incline and pace) with 1min walks @ 2.5mph
* Within the 1min walk breaks I jump off the treadmill and do a set of plyometrics.
* Over the 6-week period, I’ve ramped up from 4 light sets to 6 light sets and increased jump intensity from 50% to 70%. Over the next month I’ll add 1 or 2 more 3min run segments and increase jump intensity to 80%

So far I’ve had no aches and pains to deal with due to what I feel is an appropriately conservative program. It’s fun for me and I feel myself getting in better shape weekly. Here are a couple of examples of workouts I’ve done:

Nov 6, 2012

Warm-up: 10min walk
Main Set: 5x (3min barefoot jog @ 5mph @ 1% incline/1min walk @ 2.5mph @ 1% incline)
For the first two weeks the plyometric work was separate and done after the runs

Dec 18, 2012

Warm-up: 10min walk
Main Set 1: 4x3min increasing incline from 1% to 2% to 3% to 4% with each additional rep
Main Set 2: 3x3min @ 1% incline, but increasing pace from 5.5mph to 6.0 to 6.5mph with each additional rep
1min walk @ 2.5mph after each 3min effort
1 set plyometrics during 1min walk (2x pogo, 2x squat jump, 2x split jump)