Session One
VO2MAX Workout
A.
Warm-up
2 laps around the track (if you don’t have a track available than an easy jog for 5 minutes)
Dynamic stretching:
Perfect Stretch x 10 meters
Lateral Lunges x 10 meters
Tuck Jumps x 10 reps
Running Drills
Two sets of:
Change of Support (Posture) Drill: Back Against the Wall
Charlie’s Angels x 20 meters
Ball of the foot hopping x 10 meters
then …
100 meter sprint at 60%
Rest 45 seconds
100 meter sprint @ 70%
Rest 45 seconds
100 meter sprint @ 80%
Rest 45 seconds
100 metere sprint at 90%
Rest 3-4 minutes before starting main portion of the workout.
B.
Every 5 minutes, for 20 minutes, complete:
400 Meter Run
Objective: the focus of this workout is going speed. You want to go at a faster pace than your 1 mile time trial. If you run your mile in 6 minutes, then the goal here is to be able to perform these 10 seconds faster than that pace – 1:20 per 400 meters for the 6 minute mile athlete. The goal is to keep these within 3-5 seconds.
Post your 400 meter times to the blog.
C.
Cool down
5 minute jog and 10 minutes of static stretching (hamstrings, quads and IT Band Stretch)
Session Two
Aerobic Threshold Workout
A.
Warm Up
800 meter jog
then …
Running Drills
Three sets of:
Carioca x 20 meters (video below)
Skipping for Height x 20 meters
Skipping for Distance x 20 meters
Backward skipping x 20 meters
then …
Two laps of:
Jog the curve, sprint the straight away, jog the curve, sprint the straight away
If you don’t have a track available then …
Four sets of:
Jog x 45 seconds
Sprint x 20 seconds
B.
Four sets of:
Run x 6 minutes
Rest 4 minutes
Objective is to get some time on your feet. Run for 6 minutes at a moderate pace which should be about 15-20 seconds slower than your mile time trial pace. If you run a 6 minute mile, see if you can hold 6:20 pace for these intervals. You have enough rest (4 minutes) to recover. The key is consistency. Don’t go out too fast on the first one where you won’t be able to maintain your pace for all four sets. Ideally you are finishing within 50-100 meters every time.
Post distance covered for all four sets to the blog.
C.
Cool down
2 minute jog and 15-20 minutes of stretching (hips, calves and achilles)
Session Three
Lactate Threshold
A.
Warm Up
Two sets of:
200 meter Run
200 meter Jog
then …
Two sets of:
Sampson Stretch x 10 each leg
Duck Walk x 20 meters
Bear Crawl x 20 meters
Speed Skaters x 10 reps each side
Broad Jumps x 10 reps
Running Drills
Two sets of:
Change of Position Drill (from one foot to another) x 20 each side
Hands Behind Back Drill x 20 meters
Pulling in Place x 20 each leg
then …
50 meter Sprint @ 50% effort
Rest 30 seconds
100 meter Sprint @ 60% effort
Rest 30 seconds
50 meter Sprint @ 70% effort
Rest 30 seconds
100 meter Sprint @ 80% effort
B.
For completion:
1600 meter run
Rest 2 minutes
800 meter run
Rest 2 minutes
1600 meter run
Rest 2 minutes
800 meter run
Rest 2 minutes
1600 meter run
Rest 2 minutes
800 meter run
Objective: The 1600 meter repeats are going to be performed at a similar pace to last week, about 85-90% effort. The 2 minutes rest is not going to be long, but the goal here is to go a little faster than your mile time trial pace for the 800s, which means you will need to push the pace. The 800 meter repeats should be about 5 seconds faster than your 1600 meter efforts. For the 6 minute mile athlete, the 1600s will be about 6:15-6:20 and ideally the 800s are at 2:50-2:55.
Post your times for the 1600s and 800s to the blog.
C.
Cool down
800 meter jog followed by 10 minutes of static stretching (shoulders, quads and hips)
https://www.youtube.com/watch?v=DCiUi1N7ZlM
Carioca
This drill focuses on using gravity to your advantage when you run. Quite simply you want to move in the direction that you fall. Practice the Carioca drill for about 10 meters and change direction and when you want to go in the opposite direction, lean in that direction. The key to this drill is not to plant your foot and push off. This is also what we don’t want to be doing when we are running (pushing off the foot). Practice this drill from side to side for 10 meters and then running for 20 meters. When you transition from the drill to running make sure you turn your hips and lean in the direction you want to move in.
Session 2:
.79, .79, .77, .82 miles
Session 3
1600’s: 1.) 8:15 2.) 7:40 3.) 7:25
800’s: 1.) 3:21 2.) 3:05 3.) 2:55
Yea my confidence grew the further I went into the session
Yeah, I see what you mean.
What is your mile time again?
Did the short rest periods scare you going into the workout?
Yea a little bit….my mile time is 6:42 for TT for now…but a week before that it was 6:09
That’s a big difference in times. When we tested it, was it 6:09?
No we did mile/rest x3 one week and I got 6:09 on the last mile….but when we tested it was 6:42…I had a lot on my mind that day….that could of been it
Gotcha – that can definitely affect your performance
Session 1:
1:14, 1:20, 1:24, 1:20 – Went way too fast on first one. Probably too fast on all of them considering I’m more in the 6:45/mile range. But haven’t tested the 1 mile yet.
I’d say you could probably hold something like 1:19-1:22 based on these numbers. Let’s shoot for that next time this workout comes up.
Session 2
1.) .76miles 2.) .79miles
3.) .79miles 4.) .83miles
#consistent!
Session 1: 1:20, 1:24, 1:28, 1:26
probably a little fast on the first one – next time see if you can hold between 1:23-1:26
Session 1
1.) 1:29 2.) 1:25 3.) 1:23 4.) 1:19 (I took off the last 100m on last 400m)
Do you think you could have ran them all around 1:20?
Most definitely! I’ve been holding back because my right hammy and calf have been really tight lately.