**We are upgrading our commenting system starting Monday, April 22nd from Disqus to Thrive. This is in effort to speed up the page loading and give you more capabilities in the commenting process and community building. The comments that were on previous days training for the past 12 months (April 22, 2018) will be moved to WP comments – so you will still be able to see them – BUT they will not be linked to your account in Disqus. If there’s any training information you put in a comment that you didn’t record somewhere else, please make sure you do that this week!**
You will see the 150/250 workout repeated in this cycle. Track your times so you can measure your improvements throughout this cycle. Same thing for the 1200 Meter Repeats – you will see versions of this workout in this cycle.
Check out the CF Journal Article on Time Trials
Please continue to post your results in this format once a week:
W1 Session 1 – results here
W2 Sesssion 2 – results here
W3 Session 3 – results here
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 2 minutes @ 50%
Stretch calves and achilles for 2 minutes
Run 2 minutes @ 60%
Followed…
10 Minutes of Plyometrics
Running Mechanics Drills
Two sets of:
Charlie’s Angels Drills (Ideal Position)
Carioca (Falling)
Followed by…
Run 3 sets of suicide sprints – increasing your intensity with each one. Run out 10 meters out and back, 20 meters out and back, 30 meters out and back, 40 meters out and back and finally 50 meters out and back.
Perform the first one at about 60% max effort, the second one at 70% max effort and the final one at 80% max effort.
Cool Down (The same as the warm up, 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!)
5 Minute Jog
5-10 Minutes giving your feet some love:
SMR Feet
Session One
VO2 Max
Beginner
Four Sets of:
150 Meter Sprint
Rest 2 Minutes
250 Meter Sprint
Rest 2 Minutes
Intermediate
Five Sets of:
150 Meter Sprint
Rest 2 Minutes
250 Meter Sprint
Rest 2 Minutes
Advanced
Six Sets of:
150 Meter Sprint
Rest 2 Minutes
250 Meter Sprint
Rest 2 Minutes
Post your times to FB Group!
Session Two
Endurance Capacity
1/2 Marathon –
5 Mile Run for Time
Full Marathon –
15K For Time (9.2 Miles)
These are all out efforts – they are meant to be at a faster pace than your race since its a shorter distance. It will help you get an idea of where you are at relative to where you want to be!
Post your times to the FB group!
Session Three
Lactate Threshold
Beginner
Three Sets of:
1200 Meter Run
90 Seconds Rest
Intermediate/Advanced
Four Sets of:
1200 Meter Run
90 Seconds Rest
This workout is a great opportunity to practice your pacing efforts. There isn’t enough time to fully recover, if you go out too hard at the beginning of this workout, you will pay for it. The goal we are shooting for is consistency! Keep these within 10 seconds of each other.
Post your times to FB group!