September 12-18, 2016 – Endurance Program

Session One
VO2MAX Workout

A.
Warm Up
Complete two sets of:
200 meter run
200 meter jog

Followed by…

Two sets of:
Samsom Stretch x 10 each leg
Duck Walk x 20 meters
Bear Crawl x 20 meters
Speed Skaters x 10 each side
Broad Jumps x 10 reps

B.
Running Mechanic 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

Followed by…
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

C.
Three sets of:
90 seconds of running
90 seconds of rest
Then…
Three sets of:
90 seconds of running
150 seconds of rest (2:30 minutes)
Then…
Three sets of:
90 seconds of running
210 seconds of rest (3:30)

Objective: The time domain here is 90 seconds for all your running intervals, and as the workout progresses, you will have more rest in between sets. You are going to need to push the pace on the first three sets and understand that you won’t have much time to recover. This should be a faster pace than your mile time trial. If you run a 6 minute mile, these should be about 5 seconds faster (1:25 or faster). As the rest increases, let’s see if you can keep up the distance you cover. Ideally you ought to be pushing to get further on the second set of intervals when you have an additional minute of rest between them and the same thing for the last three sets.

Post the distances you cover for all 9 running intervals.

D.
Cool Down
400 meter easy jog
10-15 minutes of static stretching
(focus on calves, hips, quads and hamstrings)

Session Two
Aerobic Threshold Workout

A.
Warm Up
Run 5 minutes @ 60%

Followed by…

Two sets of:
High Knees x 20 meters
Butt Kicks x 20 meters
Lateral Leg Swings x 10 reps each direction
Parallel Leg Swings x 10 reps each leg

B.
Running Mechanic Drills
Two sets of:
Ideal position (hold for 30 seconds per leg)
Charlie’s angles drill x 20 meters
Change of position (support) drill with back against the wall

Followed by…
400 meters at your goal pace for the 5k
Rest 60 seconds
800 meters at your goal pace for the 5k
Rest as needed

C.
For time:
5k (that’s 5 kilometers – 3.1 miles, just a little over 12 laps)

We tested this at the beginning of this cycle (Week of August 1st) so use the same course for the re-test and see if you can do it under the same conditions. Do this as your first and/or only session of the day so you can really get after this. You want to PR here so make sure you don’t go out too fast on the first mile. Pick a pace that you know you can maintain and then push the second mile. By the time you get to the third mile, usually the adrenaline kicks back in and the finish line is in sight. The last 800 meters or so are going to be all heart, put everything on the line and don’t leave anything out there.

Post your time to comments.

D.
Cool down
800 meter jog
10-15 minutes of static stretching
(focus on shoulders, upper back, lower back and hip flexors)

Session Three
Lactate Threshold

A.
Warm-up
Run 3 minutes @ 50-60%

Followed by…

Two sets of:
A/B/C Skips x 20 meters each
Lateral Skips x 20 meters per side
One Foot Hops x 20 meters per leg

B.
Running Mechanic Drills
Two sets of:
Ball of Foot Hopping Drill
Partner Falling Drill
Carioca Drill x 20 meters

Followed by…

30 seconds of running (60-70%)
30 seconds of jogging
30 seconds of running (70-80%)
30 seconds of jogging
30 seconds of running (80-90%)
30 seconds of jogging

C.
Four sets of:
Mile Repeats (1600 meters) @ 80%
2 minutes rest between efforts

We had mile repeats the week of 8/8-8/14, these are going to be at a slightly lower pace since you won’t have as much rest between the intervals. If you run a 6 minute mile, then shoot for a 7 minute mile pace on these and see if you can maintain this for all four intervals. Resist the temptation to go out fast on the first one. The goal here is to work on pacing, being consistent and keeping them all within 10-15 seconds.

D.
Cool Down
400 meter jog
10 Minutes of Static Stretching
(Focus on soles of your feet with a lacrosse ball, hips and quads with foam roller)

https://youtu.be/Omw_V2dzB_Y

Foot Tapping Drill

This drill focuses on the pulling portion of your running mechanics. Start this drill from your ideal position (figure 4) and once you establish that, you will bring the foot down so that it makes full contact with the ground and quickly pull it back up to the ideal position. Make sure the ball of your foot makes contact first and then allow your heel to make contact so that you retain the elasticity throughout the leg. Complete 20 foot taps on each leg always coming back to your ideal position.