Session One
VO2MAX Workout
A.
Warm-Up:
Run 400 meters @ 50%
Stretch x 2 minutes (target the hips)
Run 400 meters @ 60%
Followed by…
Two sets of:
Perfect Stretch x 20 meters
Reverse Lunges x 20 meters
A/B/C Skips each x 20 meters
B.
Running Mechanics Drills:
Two sets of:
Foot Tapping
Falling Into Wall Drills
Followed by…
Sprint 50 meters @ 60% effort,
Rest as needed
Sprint 50 meters @ 70% effort
Rest as needed
Sprint 50 meters @ 80% effort
Rest as neeed
Sprint 50 meters @ 90% effort
C.
Every 5 minutes, for 25 minutes, complete:
500 Meter Run
Objective: We’ve done a workout similar to this, but you ran 400 meter repeats instead of 500. These are a little further, which means you will have a little bit less rest in between. The goal is to keep these about 5-10 seconds faster than your mile time trial. If you run a 6 minute mile than your 500s would be around 1:45, which means these are at about 1:35. You will have the remainder of the time to recover before going again every 5 minutes for 5 sets. The goal is to keep these within 3-5 seconds of each other. If you are having an easy time maintaining the pace in these, then push the last 2-3 sets.
Post your 500 meter times to the blog.
D.
Cool down:
5 minute jog
10 minutes of static stretching (hamstrings, quads and IT Band Stretch)
Session Two
Aerobic Threshold Workout
A.
Warm Up:
300 meter jog @ 50%
100 meter walk
300 meter jog @ 60%
100 meter walk
Followed by…
Three sets of:
Good mornings x 20 reps
Air Squats x 20 reps
Skipping for height x 20 meters
Skipping for distance x 20 meters
Backward skipping x 20 meters
B.
Running Mechanics Drills:
Two sets of:
Change of position from one foot to another
Carioca
Pulling in place
Followed by….
Three sets of:
Run 2 minutes at your goal pace for the 10k
Rest 1 minute
C.
For time:
10 Kilometers (that’s 6.2 miles)
Post your 10k time to the blog.
We are testing a longer distance than you’ve run and will re-test this before the end of this year. This cycle will be a little bit longer, so hopefully you will see a big improvement at this distance. Use MapMyRun.com to create a route for your 10k, or if you can, enter a local race. If you can, prioritize this session for the day. Let this be your first one so you can put all you can into it.
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)
Session Three
Lactate Threshold
A.
Warm-up:
400 meter run @ 50% pace
Followed by…
Two sets of:
Forward Lunges x 10 reps
Reverse Lunges x 10 reps
Lateral Lunges x 10 reps
High Kicks x 10 (leg straight)
One Leg Jumps x 10 reps
B.
Running Mechanics Drills:
Two sets of:
Forward Change of Support x 10 each leg
Foot Tapping x 20 per leg
Falling Into Wall Drills x 10 each leg
Run 3 sets of suicide sprints, increasing your intensity with each one:
Run out 10 meters and back,
20 meters and back,
30 meters and back,
40 meters and back
and finally 50 meters and back.
Perform the first one at about 60% max effort, the second one at 70% max effort and the final one at 80% max effort.
C.
Two sets of:
1200 Meter Run
Rest 90 seconds
800 Meter Run
Rest 5 minutes
Post your 1200/800 meter times to the blog.
Objective: It’s been awhile since we’ve ran this distance (1200 Meters) and you won’t have much rest before doing the 800 meters. Set a goal to run at a slightly faster pace than your mile time trial. If you run a 6 minute mile, I want you to be about 5-10 seconds under that pace for the 1200 which would be about 4:20-4:30. It’s a short 90 seconds of rest before your 800. The 800 should be a max effort since you have a full 5 minutes to recover and you are only doing 2 sets this week.
D.
Cool down:
800 meter jog
10-15 Minutes of Static Stretching
(focus on shoulders, upper back, lower back and hip flexors)
https://www.youtube.com/watch?v=OP6IWYS5zok
Jump Rope Drill
This drill focuses on pulling your feet off the ground. The first part of this drill is just to run in place as you are skipping rope. You will be pulling your foot up naturally to your ideal position without even thinking about it. Spend 1-2 minutes doing this so you become accustomed to it before progressing. Be sure you aren’t driving your knee up excessively or doing butt kicks – you want to find a happy medium. If you struggle with skipping rope you will need to slow the pace down significantly. There is no extra skip between jumps, it goes, left, right, left, etc…