Last month after the Scotiabank Vancouver Half-Marathon, I had the opportunity to chat with Lanni Marchant, Canada’s marathon record-holder and recent bronze medalist in the 10,000m at the Toronto 2015 Pan Am Games. The incredible thing about so many of our Canadian athletes is that they really care about their fans and are so kind and generous in sharing their training experiences. Lanni is no exception and it’s amazing to see how she’s become a hero for Canadians and women runners all across the country!
We were talking about developing speed and training on the track and I asked Lanni if she had a favourite workout she could recommend. She mentioned something called “The Brazilian,” which she describes in this post on her blog.
The Brazilian involves a lot more than running. It includes crunches, push-ups, supermans, and lunges, followed by a 100m sprint, running drills, and then even more sprints! I am telling you, the first time I did this workout I screamed on my last interval because I was in so much pain. Lanni’s version of the workout is pretty intense and obviously tailored to an elite level athlete (which I am not), so I asked my Coach Brock Armstrong to modify the workout into something I could fit into my training. Here’s what he came up with:
Lanni Marchant’s Brazilian Workout, Modified for the Recreational Athlete:
Warm-Up: 5-10 minutes of full body movement.
Repeat this set 4 times, increasing the final sprint distance each time:
10 crunches, 10 push-ups, 10 supermans, 10 reverse lunges
100m all-out sprint
20 reps of a running form drill. Choose one from this video: http://ow.ly/Q8Iku
90 second easy jog
Back to the top for a total of 4 intervals, increasing from 200m to 400m, 600m, and finally 800m on the final interval. Get ready for the HURT.
Cool Down: 5-10 minutes of easy jogging after stretching out any tight areas.
Looks OK on paper, right? But those core exercises really add up and the final 800m sprint will really test your pain tolerance! Can you see the pain on my face? The first time I did this workout, I had to stop for 10 seconds during my final 800m sprint. The second time I did this workout I controlled my pace and didn’t fade at the end. Woo! This is definitely a workout I plan to keep in my training regimen and my goal is to increase the number of intervals as well as the distance of the final sprint as my speed improves over time.
If you’re looking for something new to do at the track, I definitely recommend trying this Lanni-approved workout! It’s easily modified to fit any runner’s skill level or preferred distance by adding or removing intervals. Right now I am focusing on shorter distances, but this workout could also be used by the longer distance runner. As Lanni says in her original blog post: “As my season progresses, the intervals will lengthen, and eventually the entire workout is replaced with more marathon-specific intervals.”
Let me know if you try this workout! Tweet me @jennapettinato and tell me how it goes. Good luck!