Please post your results, questions and comments to the Endurance Athlete Facebook group.
Here is a new video on taking care of your feet! Spend some time this week making sure you give them some love!!!
This current cycle will run from Sept 3rd – Nov 25th.
Warm Up
Two sets of:
200 Meter run
200 Meter jog
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
Running Mechanics Drills
Two sets of:
Change of Support (Posture) Drill: Back Against the Wall
Charlie’s Angels Drills
Jump Rope Drill
Followed by…
Jog the curve, sprint the straightaway, jog the curve, sprint the straightaway. Do two laps this way.
If you don’t have a track available, jog for 45 seconds, sprint for 20 seconds for four sets.
Cool Down
2 Lap Jog Barefoof if possible
10 Minutes of Stretching – make sure to hit your feet per the new video this week!
Session One
VO2 Max
Beginner
Five Sets of:
500 Meter Sprint
Rest 4 Minutes
Intermediate/Advanced
Six Sets of:
500 Meter Sprint
Rest 4 Minutes
Session Two
Endurance Capacity
Beginner
4 Mile Run
Rest 3 Minutes
1 Mile Run
Intermediate
4 Mile Run
Rest 3 Minutes
1.5 Mile Run
Advanced
4 Mile Run
Rest 3 Minutes
2 Mile Run
Session Three
Lactate Threshold
Beginner
Every 8 minutes, for 32 minutes (4 sets), complete:
1000 Meter Repeats
Intermediate/Advanced
Every 8 minutes, for 32 minutes (4 sets), complete:
1200 Meter Repeats