Siri Lindley, Team Sirius and Compex have partnered to share a premium run workout designed to enable the body to adapt to changes of pace, build strength, speed, and hold an elevated threshold. Follow that with a Compex recovery and Compex strength building workout. Siri’s workout with Compex is the perfect match to help you change paces and own the run!
Fartlek running drills teach you to push it hard and how to recover while still running. This is your go-to tool in your race preparation toolbox to get you prepared for race-day speed and surges in the final miles of a race.
Run session: FARTLEKS
The goal of this workout is to enable the body to adapt to changes of pace. This specific Fartlek workout stimulates the body in a way that promotes improvement in speed, form, efficiency and strength.
|Pre Warm up|
|Warm Up||15-20mins easy jogging|
|Main set Farlek||1mins Fast effort @400 speed recover 30secs easy jog2mins fast @600 speed recover 1mins easy jog3mins fast effort @800 speed Recover 1.30 easy jog4mins @1km speed Recover 2mins easy jog5mins @1mile speed Recover 2.30 easy jog|
|Bonus Main set Advanced||After 2.30 easy jog take it back down.5mins @1mile speed recover 2.30 easy jog repeat the 4mins,3mins, 1mins, 30sec|
|Warm Down||15-20mins easy jogging|
|Post Workout||Active Recovery, Recovery Plus and Massage|
|Compex Strength Workout||Follow the following 4 week plan.|
Surge to win run program
|Week 1||ResistanceLvl 1||AbsEnduranceLvl 1||ResistanceLvl 1||AbsEnduranceLvl 1||ResistanceLvl 1||ResistanceLvl 2|
|Week 2||AbsEnduranceLvl 1||ResistanceLvl 2||AbsEnduranceLvl 2||ResistanceLvl 2||AbsEnduranceLvl 2||ResistanceLvl 3|
|Week 3||ResistanceLvl 3||AbsEnduranceLvl 2||ResistanceLvl 3||AbsEnduranceLvl 3||StrengthLvl 3||ResistanceLvl 4|
|Week 4||AbsEnduranceLvl 3||StrengthLvl 3||AbsEnduranceLvl 3||ResistanceLvl 4||AbsEnduranceLvl 4||StrengthLvl 3|
Compex program should be run while doing the following exercises. Perform the exercise quickly during the contraction phase and rest during the recovery phase of the program. Split each program’s workout time evenly between the following three functional exercises/pad placements:
The Compex Muscle Stimulator’s electrical impulses reproduce the natural process of voluntarily contracting muscle. When these impulses bathe the motor nerves, the muscle responds with a deeper more complete contraction. A muscle cannot tell the difference between the signal for a voluntary contraction-one triggered by the brain—and the signal generated by electrostimulation.
The results are:
- more efficient workout regime
- less risk of injury to joints and tendons
- minimized cardiovascular fatigue
The Benefits of the Compex Muscle Stimulator include:
- Improve strength, endurance, speed and power-quickly
- Tone muscle
- Recruit more muscle with each contraction
- Customize workouts for an individual’s needs
- Thoroughly warm-up
- Recover faster
Change pace and own the run!