Four Minutes of Pure Torture, i.e., Tabata Run

I had originally planned on doing a Tabata row, but I felt a slight twinge in my right hip flexor and decided to run instead. During recent CFE certification, Max discussed how painful this particular workout could be. It was posted on the main site today, so I decided there was no time like the present. I was, however, smart enough to scale.

Tabata run (as prescribed):  Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!

As this was my first attempt, I instead set the treadmill at 10% grade. I contemplated running a 6:15 mpm pace, but wisely settled on 6:27 mpm instead.

This was painful. Truly painful. Each 20-second interval seemed like an eternity, and each interval got progressively and exponentially worse. Ten seconds was not nearly enough time to recover, and it took every ounce of effort to make myself begin the last 5 or so intervals. Worse still, it took every ounce of effort to run the total 20 seconds.

Ladies and gentlemen, DO NOT TRY THIS AT HOME! Of all of the endurance WODs I’ve done, this is by far the absolute most difficult and grueling.

Upon completing, it was all that I could do to not hurl. Did I mention that I was at Lifestyle Family Fitness? I could lose my membership for doing something like that.

3 thoughts on “Four Minutes of Pure Torture, i.e., Tabata Run

  1. Hey Paul. Can you help me figure out a good pace for this? I don't have a recent 5k. My best mile is 6:33.

    I like Tabata because its a distilled exercise in surmounting pain.

  2. JJ — I thought I told you not to try this @ home! Haha!

    My best mile is 5:20, my 5k pace is 5:45, I did Tabata @ 6:27. I'd suggest 7:30 mpm as the fastest pace. Make sense?

    Let me know how it goes!

  3. These workouts are awesome as they keep your heart rate up the whole time, and you trick yourself into thinking you are recovering, but you aren't. The best (and my favorite) 5k workout was “baker's dozen”. 13 x 400m run at slightly faster than your TARGET 5k, with 60 seconds active recovery in-between the 400's. That is a recipe for puking.

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