Please post your results, questions and comments to the Endurance Athlete Facebook group.
New video here on taking care of your IT BAND. Spend some time this week making sure you give them some love!
This current cycle will run from Sept 3rd – Nov 25th.
Warm-Up
Run 800 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
Running Mechanics Drills
Two sets of:
Maintaining Ideal Position (Posture Drill)
Ball of Foot Hopping Drill
Followed by…
30 second sprint @ 50% effort
Rest 30 seconds
30 second sprint @ 60% effort
Rest 30 seconds
30 second sprint @ 70% effort
Rest 30 seconds
30 second sprint @ 80% effort
Cool Down
400 Meter Jog (3 minutes)
10 Minutes of Static Stretching – focus on IT band per the new video
Session One
VO2 Max
Beginner
Four Sets of:
200 Meter Sprint
2 Minutes Rest
300 Meter Sprint
3 Minutes Rest
Intermediate
Five Sets of:
200 Meter Sprint
2 Minutes Rest
300 Meter Sprint
3 Minutes Rest
Advanced
Five Sets of:
200 Meter Sprint
2 Minutes Rest
300 Meter Sprint
2 Minutes Rest
Record your times and post them to the FB group
Session Two
Endurance Capacity
Beginner/Intermediate/Advanced
10K Run for time
Record your time and post it to the FB group.
Session Three
Lactate Threshold
Beginner/Intermediate/Advanced
5 Minute Run
1 Minutes Rest
5 Minute Run
2 Minutes Rest
5 Minute Run
3 Minute Rest
5 Minute Run