Benson Technique Pace Unit (TPU)

TechniJog Pace Units are basically workouts geared t o assist athletes with running problems. It is patently evident that athletes today get injured very easily because they do not possess the inate strength of past generations of folk who were much more active as kids. TechniJogging is defined as "Jogging technically correct at walking paces" and is a concept created by Tony Benson to assist athletes to bridge the period between not having run much at all and going into training for events requiring considerable amounts of running as well as to assist injured athletes to get back to full training.

There are a number of Benson TPU workouts. They are:

The Beginner Unit
The Rehab Unit and
The Advanced Unit

The Beginner Unit

1. Jog 5 to 10 minutes easily

2. Complete 10 to 20 modified push ups against a bench

3. Complete 2 minutes of step ups on a bench

- avoid any unnecessary rear foot push off
- keep upper body straight.
- execute the up & down action slowly and
- maintain balance at all times

4. Complete 10 to 20 modified dips against a bench

5. Complete 10 TechniJog runs over 100m as follows:

60" - 54" - 48" - 42" - 36" - 36" - 42" - 48" - 54" - 60"

6. Complete 10 to 20 modified push ups against a bench

7. Complete 2 minutes of step ups on a bench

- avoid any unnecessary rear foot push off
- keep upper body straight.
- execute the up & down action slowly and
- maintain balance at all times

8. Complete 10 to 20 modified dips against a bench

9. Complete 10 TechniJog runs over 100m as follows:

54" - 48" - 42" - 36" - 33" - 33" - 36" - 42" - 48" - 54"

*Takes the athlete from a 9' km to a 5'30" km pace.

10. Complete 10 to 20 modified push ups against a bench

11. Complete 2 minutes of step ups on a bench

- avoid any unnecessary rear foot push off
- keep upper body straight.
- execute the up & down action slowly and
- maintain balance at all times

12. Complete 10 to 20 modified dips against a bench

13. Complete 10 TechniJog runs over 100m as follows:

48" - 42" - 36" - 33" - 30" - 30" - 33" - 36" - 42" - 48"

*Takes the athlete from a 8' km to a 5' km pace.

14. Complete 10 to 20 modified push ups against a bench

15. Complete 2 minutes of step ups on a bench

- avoid any unnecessary rear foot push off
- keep upper body straight
- execute the up & down action slowly and
- maintain balance at all times

16. Complete 10 to 20 modified dips against a bench

17. Complete 10 TechniJog runs over 100m as follows:

42" - 36" - 33" - 30" - 27" - 27" - 30" - 33" - 36" - 42"

*Takes the athlete from a 7' km to a 4' 30" km pace.

18. Jog 5 to 10 minutes easily

Note: Steps 14 to 17 could be repeated any number of times to extend the time of the workout.

Once you are capable of completing this workout move to a Beginner Unit or Advanced Unit.

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The Rehab Unit

1. Jog 5 to 10 minutes easily

2. Complete 10 to 20 modified push ups against a bench

3. Complete 2 minutes of step ups on a bench

- avoid any unnecessary rear foot push off
- keep upper body straight.
- execute the up & down action slowly and
- maintain balance at all times

4. Complete 10 to 20 modified dips against a bench

5. Complete 6 walks or TechniJogs over 100m as follows:

60" - 54" - 48" - 48" - 54" - 60"

6. Complete 10 to 20 modified push ups against a bench

7. Complete 2 minutes of step ups on a bench

- avoid any unnecessary rear foot push off
- keep upper body straight.
- execute the up & down action slowly and
- maintain balance at all times

8. Complete 10 to 20 modified dips against a bench

9. Complete 10 walks or TechniJog runs over 100m as follows:

60" - 54" - 48" - 45" - 45" - 48" - 54" - 60"

*Takes the athlete from a 9' km to a 5'30" km pace.

10. Complete 10 to 20 modified push ups against a bench

11. Complete 2 minutes of step ups on a bench

- avoid any unnecessary rear foot push off
- keep upper body straight.
- execute the up & down action slowly and
- maintain balance at all times

12. Complete 10 to 20 modified dips against a bench

13. Complete 8 walks or TechniJog runs over 100m as follows:

60" - 54" - 48" - 45" or 42" - 42" or 45" - 48" - 54" - 60"

*Takes the athlete from a 10' km to a 7'30" or 7'' km pace.

14. Complete 10 to 20 modified push ups against a bench

15. Complete 2 minutes of step ups on a bench

- avoid any unnecessary rear foot push off
- keep upper body straight
- execute the up & down action slowly and
- maintain balance at all times

16. Complete 10 to 20 modified dips against a bench

17.Complete 8 walks or TechniJog runs over 100m as follows:

60" - 54" - 48" - 45" - 42" - 42" - 45" - 48" - 54" - 60"

*Takes the athlete from a 10' km to a 7' km pace.

18. Jog 5 to 10 minutes easily

Note: Steps 14 to 17 could be repeated any number of times to extend the time of the workout.

Once you are capable of completing this workout move to a Beginner Unit or Advanced Unit.

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The Advanced Unit

1. Jog 5 to 10 minutes easily

2. Complete 10 to 20 modified push ups against a bench

3. Complete 2 minutes of step ups on a bench

- avoid any unnecessary rear foot push off
- keep upper body straight.
- execute the up & down action slowly and
- maintain balance at all times

4. Complete 10 to 20 modified dips against a bench

5. Complete 10 runs over 100m as follows:

48" - 42" - 36" - 30" 24" - 24" - 30" - 36" - 42" - 48"

6. Complete 10 to 20 modified push ups against a bench

7. Complete 2 minutes of step ups on a bench

- avoid any unnecessary rear foot push off
- keep upper body straight.
- execute the up & down action slowly and
- maintain balance at all times

8. Complete 10 to 20 modified dips against a bench

9. Complete 10 runs over 100m as follows:

48" - 42" - 36" - 30" - 24" - 21" - 21" - 24" - 30" - 36" - 42" - 48"

10. Complete 10 to 20 modified push ups against a bench

11. Complete 2 minutes of step ups on a bench

- avoid any unnecessary rear foot push off
- keep upper body straight.
- execute the up & down action slowly and
- maintain balance at all times

12. Complete 10 to 20 modified dips against a bench

13. Complete 10 runs over 100m as follows:

Faster runners: 36" - 30" - 24" - 18" - 15" - 15" - 18" - 24" - 30" - 36"

Slower runners: 36" - 30" - 24" - 21" - 18" - 18" - 21" - 24" - 30" - 36"

14. Complete 10 to 20 modified push ups against a bench

15. Complete 2 minutes of step ups on a bench

- avoid any unnecessary rear foot push off
- keep upper body straight
- execute the up & down action slowly and
- maintain balance at all times

16. Complete 10 to 20 modified dips against a bench

17. Complete 10 runs over 100m as follows:

Faster runners: 30" - 24" - 18" - 15" - 13.5" - 13.5 - 15" - 18" - 24" - 30"

Slower runners: 30" - 24" - 21" - 18" - 16.5" - 16.5" - 18" - 24" - 30"

****Alternativey repeat the speeds listed at 15. above****

18. Jog 5 to 10 minutes easily

Note: Steps 14 to 17 could be repeated any number of times to extend the time of the workout.

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