Arm Intervals
A strength training exercise that increases the strength and endurance of muscles in the chest, arms, shoulders, and core
Instructions:
There are four phases of the exercise :
- Start with a hard run.
- Drop and do push-ups, or modified push-ups.
- Run hard again for the same distance.
- Do a recovery jog, and then repeat the cycle.
Performance Points:
- Maintain good push-up form (see the Push-up segment for details.)
- Switch to modified push-ups to preserve form when fatigued.
- Maintain good running form including arm drive, especially when the arms start to fatigue (see Form 101 for details.)
- The run hard portions should be done at about 80% effort (fast, but not a full sprint).
Training Specifics:
Duration / Reps:
- Beginners: 3-4 reps of 200 meters fast, 5 push-ups, 200 meters fast, and a 200 meter jog
- Experienced Athletes: 3-4 reps of 400 meters fast, 10 push-ups, 400 meters fast, and a 400 meter jog
When:
- Do Arm Intervals as the main workout of the day early in the training season
- Replace them with more race-specific training as the season progresses
Benefits:
- Strengthens muscles in the chest, arms, shoulders, and core which will improve arm drive, upper body posture, and stability, leading to more powerful and efficient running
- Increases endurance in these same muscles, which delays upper body and arm fatigue
- The activity also adds variety to practices so athletes are challenged and engaged
