April 29 – May 5, 2019 – Marathon Cycle (Week 5)

Week 5 of 12! Please record all your times and distances and post to FB group

Check out the video/blog post on the Assault Runner

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 400 meters @ 50%
Stretch 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:
Foot Tapping
Falling Into Wall Drills

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 (This is the same as the warm up, use this after each run session this week.)
400 Meter Jog Barefoot
10 Minutes Stretching
Focus on Hamstrings
IT Band

Session One
VO2 Max
Beginner
Every 3 Minutes for 18 Minutes (6 Sets)
300 Meter Sprints
Rest the remainder of the time

Intermediate
Every 3 Minutes for 21 Minutes (7 Sets)
300 Meter Sprints
Rest the remainder of the time

Advanced
Every 3 Minutes for 24 Minutes (8 Sets)
300 Meter Sprints
Rest the remainder of the time

Same volume as week 1 – but with less rest in between. Can you maintain your pace for all the working sets?

Session Two
Endurance Capacity
1/2 Marathon 

10K for Time (6.2 Miles)

Full Marathon

13.1 Miles for Time (1/2 Marathon)

Compare your pace to the Time Trials from Weeks 1 and 3

Session Three
Lactate Threshold
Beginner

1600 Meter Run
1200 Meter Run
800 Meter Run

Rest 2 Minutes after each distance

Intermediate/Advanced
2000 Meter Run
1600 Meter Run
1200 Meter Run
800 Meter Run

Rest 2 Minutes after each distance

Goal is to maintain your pace for all the distances – short 2 minutes rest won’t allow you to fully recover.