We are getting close to the end of the current cycle. Please post your results, questions and comments to the Endurance Athlete Facebook group.
Be sure to review the video on Plyometrics in the Warm-Up and the video on how to use the Metronome!
As your race approaches – makes sure you take the time to create a vision statement to get your mentally dialed in.
Warm-Up
200 Meter Jog
200 Meter Walk
200 Meter Jog
200 Meter Walk
10 Minutes of Plyometrics
Metronome and how to help your running
Running Mechanics Drills
Two sets of:
Change of Position (Support) Drill with back against the wall
Followed by…
Run x 30 seconds @ 60-70%
Walk for 1 Minute
Run x 30 seconds @ 70-80%
Walk for 1 Minute
Run x 30 seconds @ 80-90%
Walk for 1 Minute
Cool Down
10 Minute Barefoot jog
10 Minutes of Static Stretching
Session One
VO2 Max
Beginner/Intermediate/Advanced
On a 25-minute clock, 5 rounds of:
Run for 50 seconds, rest 10 seconds
Run for 40 seconds, rest 20 seconds
Run for 30 seconds, rest 30 seconds
Run for 20 seconds, rest 40 seconds
Run for 10 seconds, rest 50 seconds
This is a workout I saw on CrossFit.com – enjoy it, it’s a fun one! We’ve done it here in San Diego and looking forward to hearing what online group thinks of it!
Session Two
Endurance Capacity
Beginner
Three sets of:
2 Mile Repeats
Rest as needed in between (3-5 minutes) – practice your race pace and nutrition strategy.
Compare your pace to Week 3 when you did 2 sets.
Intermediate/Advanced
Three sets of:
5k Repeats (3.1 miles)
Rest as needed in between (3-5 minutes) – practice your race pace and nutrition strategy.
Compare your pace to Week 3
Session Three
Lactate Threshold
Beginner/Intermediate/Advanced
For times:
2000 Meter Run
Rest 2 Minutes
1000 Meter Run
Rest 2 Minutes
2000 Meter Run
Goal should be to be running these around your 2 Mile Time.
Compare this to Week 4 when you had 3 minutes of rest between.