Please continue to post your results, questions and comments to the Endurance Athlete Facebook group.
Welcome to Week 1 of the 1/2 Marathon Cycle! You will see some workouts being repeated so be sure to log/track all your results so you can measure your progress!
Make sure you watch this video about the Ideal Running Position
Also, check out this blog post along with it.
Warm-Up (Please utilize this for all 3 workouts this week. This should only take you about 15-20 minutes to get through everything.)
Run 3 minutes @ 50-60%
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 Mechanic Drills
Two sets of:
Ball of Foot Hopping Drill
Carioca Drill x 20 meters
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 (This is same as the warm up so use this after each run session this week. This should only take you about 10-15 minutes to cool down so don’t neglect it!)
Barefoot Jogging for 5 Minutes (weather permitting)
10 Minutes of Stretching
Session One
VO2 Max
Beginner/Intermediate/Advanced
Every 5 Minutes for 20 MInutes: (4 sets)
Run 400 Meters
Rest the remainder of the time.
These should be fast – we will do a few varations of this workout during the 12 week cycle.
Record your times and post them to the FB group
Session Two
Endurance Capacity
Beginner/Intermediate/Advanced
For Time:
5K (3.1 Miles)
If you just did this last week as part of our 5k Cycle – please run 30 Minutes at a moderate pace. You’ll be able to hit the ground running next week!
Session Three
Lactate Threshold
Beginner
Every 12 Minutes for 36 Minutes (3 sets)
Three sets of:
1600 Meter Run (75%, 85%, 90% +)
Intermediate/Advanced
Every 10 Minutes for 30 Minutes (3 sets)
Three sets of:
1600 Meter Run (75%, 85%, 90% +)
Your times should get faster in this workout – the last one should be your fastest, this will help you dial in pacing.
If you are running slower than 8 minute mile pace then please do the beginner option.