Please continue to post your results, questions and comments to the Endurance Athlete Facebook group.
This is Week 4/6 for the current cycle. Have you set some goals for 2019? Let me know if you have signed up for some races.
Here’s a recent blog post I wrote about running
This cycle will run from 11/26-1/6/2019
We will kick off a 1/2 marathon cycle on January 7th! What better way to bring in the new year and reach your health and fitness goals!
Warm-Up (Please utilize this for all 3 workouts this week. This warm-up should only take you about 15-20 minutes.)
10 Minute Jog – increase your pace every 2 minutes
Followed…
Running Mechanics Drills
Two sets of:
Hands Behind Back Drill (Positioning)
Partner Falling Drill (Falling)
Followed by…
Four sets of:
40 Meter Sprints (50, 60, 70, 80%) effort
Speed increases for each one – rest 1 minute after each
Cool Down – same as the warm up, use this after each run session this week. Should only take you about 10-15 minutes to cool down, don’t neglect it though!
5 Minutes of Barefoot Running
10 Minutes of Static Stretching
Focus on your Adductors
Focus on Shoulders
Session One
VO2 Max
Beginner
Four sets of:
Run for 5 minutes
Rest for 2 minutes
Intermediate/Advanced
Five sets of:
Run for 5 minutes
Rest for 2 minutes
Depending on what your goal is for the 5K, these are going to be at a quicker pace to get you used to the speed for a shorter time period.
Record distance covered for each set and post to FB group.
Session Two
Endurance Capacity
Beginner/Intermediate/Advanced
For Time:
2 Mile Time Trial (8 laps on a track)
Compare this to week 1 in regards to what McMillan Run Calculator estimates your 5k to be. You can also compare this to last week when you did your 2 Mile Run at your 5k Pace – this should be faster, an all out effort.
Session Three
Lactate Threshold
Beginner
Four Sets of:
400 Meter Hill Sprints
Easy walk back down the hill to recover.
Intermediate
Five Sets of:
400 Meter Hill Sprints
Easy walk back down the hill to recover.
Advanced
Six Sets of:
400 Meter Hill Sprints
Easy walk back down the hill to recover.
You can set up your treadmill for 90 second sprints with an incline that allows you to keep moving the entire time with 3 minutes rest in between efforts.
If you don’t have a treadmill available – you can perform these outside – 400 Meter Run with 3 Minutes Rest in between.