Mike Olzinski coaches strength, fitness, endurance and nutrition with Purple Patch Fitness in San Anselmo, Cali. And his personal athletic resume is just as varied. Olzinski is a former New York State Hockey champion, Division III lacrosse player, Ironman athlete and 4:34 miler (he ran that PR in the same year that he ran his first 50-mile trail race, by the way).
His workouts are challenging, and scalable. Be sure to do all of the dynamic warm-ups listed below.
- 5 minutes of easy jogging
- 2 x through Dynamic Warm Up drills (High Knees Butt Kicks, Lateral Shuffle, Carioca, A-Skips)
- 4 x 20-second strides to open your gait and increase your heart rate
- 5 minutes of easy jogging (again) before you start the workout set
32- or 50-minute run as:
1 min ON - 1 min OFF
2 min ON - 2 min OFF
3 min ON - 3 min OFF
4 min ON - 4 min OFF
If you're new to running, or just getting back into shape, stop here (at the 4 minutes off). Otherwise, work your way up to five minutes of hard running, followed by five minutes of reset.
What does hard running really mean, though? In this case, ON means a hard effort with focus. You should be able to breath, and maintain the pace, but probably not hold a steady conversation. OFF, then, is conversational, relaxed, a time to get your heart rate down before the next set.
- 5 to 10 minutes of easy jogging