October 29-November 4, 2018 – 1/2 Marathon Cycle (Week 9)

Please continue to post your results, questions and comments to the Endurance Athlete Facebook group.

Check out the video on using a metronome for your cadence and practice with it during your warm-ups this week

This current cycle will run from Sept 3rd – Nov 25th.

Warm Up
Two sets of:
60 seconds running
30 seconds walk

Followed by…

Shin Splints Warm-Up

A/B/C Skips

Running Mechanics Drills

Two sets of:
Jumping, with toes up and with forward movement
Carioca

Followed by…
30 seconds sprint
60 seconds recover
30 second sprint
60 seconds jog
30 second sprint
60 seconds recover
30 secont sprint

Cool Down
3 lap cool down (or 5-10 minutes)
10-15 minutes of Stretching

Session One
VO2 Max
Beginner
Five Sets of:
500 Meter Sprint
Rest 3 Minutes

Intermediate/Advanced

Six Sets of:
500 Meter Sprint
Rest 3 Minutes

Session Two
Endurance Capacity
Beginner/Intermediate/Advanced
75 Minute Run @ 80% of your race pace

Session Three
Lactate Threshold
Beginner/Intermediate/Advanced
4 Minute Run
1 Minutes Rest
4 Minute Run
2 Minutes Rest
4 Minute Run
3 Minute Rest
4 Minute Run

Post distances covered for each to the FB group