SessionĀ One
VO2MAX Workout
A.
Take 15-20 Minutes to warm up properly.
This should include at least 800M jog then about 5-10 minutes of dynamic stretching to get your running muscles primed to do some work.
B.
3 sets of:
3 x 300M at your 1 Mile PR Pace
90s rest between reps
Rest 3 minutes between sets
Total Mileage – 2700
This may seem like an easy pace, but you will not have much rest between intervals and we want to see how you do with the pacing. You may be able to sustain a faster pace, but we don’t want you going all out and your times dropping significantly.
Session Two
Aerobic Threshold Workout
A.
Take 15-20 Minutes to warm up properly.
This should include at least 800M jog then about 5-10 minutes of dynamic stretching to get your running muscles primed to do some work.
B.
6 Minutes on
2 Minutes at an easy pace
4 Minutes on
2 Minutes at an easy pace
2 Minutes at fast pace (similar to last week)
2 Minutes at an easy pace
4 Minutes on
2 Minutes at an easy pace
6 Minutes on and DONE
Record the distance you covered during the work intervals; you don’t need to report the distance during the easy pace which is more for your recovery.
Session Three
Lactate Threshold
A.
Take 15-20 Minutes to warm up properly.
This should include at least 800M jog then about 5-10 minutes of dynamic stretching to get your running muscles primed to do some work.
B.
Complete 6 sets of:
800M repeats
Rest 3 Minutes after each set
Workout Details – I want your 800M repeats to be no more than 5s faster than your Mile PR Pace.
For example: if you ran a 6:00 minute mile last week, than your 800M split should be 3:00, that means for this workout I want to see if you can maintain a 2:55 pace.
I want you to rest approximately the amount of time it takes you to complete the 800M – if you need to round up slightly to make it easier that’s fine.
If you run 2:55 for your 800Ms you can go every 6 minutes, which gives you a full 3 minutes of rest.
Total Distance – 4800M
Please post your times to the blog.
A. 1:10’s approx-I run on slight hill with two long cul-de sacs connected by a straightaway. Enjoyable break-in to running again.
B. Ended up doing this as an Airbike workout unintentionally. 30 mins and 343 cals later. 55-68rpms.
C. Masters programming then 4 sets of 800m at 3:55-4:00 with about 5 mins of lawn mowing between each. Ended up taking Sun/Monday off.
Great job John.
Were you able to spread the sessions out throughout the week?
Yes thanks. Good stuff. I had to get a couple naps in hot days in GA!
yeah i bet – we are spoiled with the weather here in San Diego
Had to prioritize this week because of a busy schedule and a competition on Saturday. Hit 6 X 800’s today and my goal was 3:54/800m. These were my times:
3:49
3:35
3:45
3:44
3:48
3:45
Nicely done Jason. What was your Mile Time?
7:44
Great – it will be interesting when we re-test it in a few weeks.
I will be in Carson for the games for the first time during that week. Are there any track facilities nearby? I know it’s not the best area.
not that I know of – but we can ask around on Facebook, I am sure someone will know.
Session 3
800m Repeats
1-3:02
2- 3:00
3- 3:00
4- 3:05
5- 3:09
6- 3:04
super consistent – the only one where the pace dropped was on the 5th one. Was that one hard to stay dialed in mentally?
No I don’t think so. I had to run wide of the football and volleyball teams at the local high school I was working out at. š
gotcha – that makes sense
Session one:
57 secs
54 secs
53 secs
3 min OFF
53 secs
53 secs
53 secs
3 min OFF
53 secs
52 secs
51 secs
Great job on these. Did you run the 800s this week?
I tried to set my mile baseline time this morning. Went to the local HS track which was closed to the public! Not giving up,I ran on the sidewalk as far down as I thought was half a mile then turned back and ran back. I was using an app to track my run. Sadly I couldn’t see it without my glasses. I ran .85 mile. Took me 13.10 minutes. On the plus side, this is the farthest I have ever run. I only stopped 2x and let myself walk for 7-10 steps.
Great job Mary! Making progress. If you ever have any questions on how to scale the workouts just let me know.
Session 2 – totaled 3.25 miles for the “on” minutes.
Hit session 2 today, it’s a tough week I’m trying to go W/F/Sat
6 min- 1.06 km
4 min- .73
2 min- .53
4 min- .75
6 min- .93
I’d say prioritize the 800s before the 300s if you have to choose between one of those two sessions
A. 1:06, 1:04, 1:02—-1:02, 1:06, 1:04—-1:04, 1:04, 1:06
Nice and consistent – how did this pace feel?
Felt good I was surprised I stayed that consistent
Keep it up!
Super consistent Jake!
A. Vo2 Max – set 1 – :57/:58:54. Set 2 – :53/:54/:57. Set 3 – :55/:56/:58
Solid times – good to keep them within 3s or so
In session 2, what is meant by “on”. 6 minutes “on” it says. What kind of intensity is intended for this intervall?
We are looking for you to run at a moderate intensity – not an all out effort, but something that you can sustain a consistent pace during that portion.
After the 6 minutes of running at this intensity, the next 2 minutes are at a slower pace, so that you have a chance to recover and then be able to hit the next running interval at a faster pace.
In this session we are looking to build your aerobic threshold, give you more time on your feet running and help you improve your overall endurance.