December 3-9, 2018 – 5K Cycle (Week 2)

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

Please make sure you review the blog post on Calculating your Pace

And also review the blog post on Watches For Pacing

This cycle will run from 11/26-1/5/2019

Warm-Up
**Utilize this for all 3 workouts this week. Should only take you about 15-20 minutes to get through everything on here**
Run 400 meters @ 50%
Stretch Hip Flexors x 2 minutes
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

Running Mechanics Drills
Two sets of:
Maintaining Ideal Position (Posture Drill)
Jump Rope Drill

Followed by…

Run x 30 seconds @ 60-70%
Jog x 30 seconds
Run x 30 seconds @ 70-80%
Jog x 30 seconds
Run x 30 seconds @ 80-90%
Jog x 30 seconds

Cool Down
**Use this after each run session this week. This should only take you about 10-15 minutes to cool down, don’t neglect it!!**
5 Minute Barefoot Jog
10 Minutes of static stretching 

Session One
VO2 Max

Beginner
For Times:
500 Meter Sprint
Rest 3 Minutes
1000 Meter Sprint
Rest 3 Minutes
1000 Meter Sprint
Rest 3 Minutes
500 Meter Sprint

Intermediate/Advanced
For Times:
500 Meter Sprint
Rest 3 Minutes
1000 Meter Sprint
Rest 3 Minutes
1500 Meter Sprint
Rest 3 Minutes
1000 Meter Sprint
Rest 3 Minutes
500 Meter Sprint

Run these hard – you have more rest than normal, so it should give you plent of time to recover.

Session Two
Endurance Capacity
Beginner/Intermediate/Advanced
20 Minute Run @ 90% of your projected 5K goal pace. Goal here is to execute your pacing strategy. Not meant to be an all out effort.

Use McMillan Run Calculator to figure out your pace for this run.

Check out Invictus Endurance Pace Zones for some pacing information

Session Three
Lactate Threshold
Beginner
Six Sets of:
200 Meter Hill Sprint
Slow walk back down the hill and rest 1 minute at the bottom before starting again.

Intermediate
Seven Sets of:
200 Meter Hill Sprint
Slow walk back down the hill and rest 1 minute at the bottom before starting again.

Advanced
Eight Sets of:
200 Meter Hill Sprint
Slow walk back down the hill and rest 1 minute at the bottom before starting again.

If you are doing this on a treadmill, set up 60 second intervals with an incline with an easy 2 minutes of rest in between – you can walk (active recovery) during your rest periods.