Week 8 of 12 – Record all your times and distances and post to FB group
Balancing your training week
Running – Pushing vs Pulling
Please continue to post your results in this format once a week –
W1 Session 1 – results here
W2 Session 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 for 5 minutes at moderate pace (50%)
Followed by…
Two sets of:
Samson Stretch x 10 reps (each leg)
Reverse Lunges x 10 meters
High Knees x 20 meters
One Leg Jumps x 10 reps (each leg)
Running Mechanics Drills
Two sets of:
Banded Partner Falling Drill
Group Partner Falling Drill
Followed by…
Sprint 50 meters @ 60% effort
Rest as needed
Sprint 100 meters @ 70% effort
Rest as needed
Sprint 50 meters @ 80% effort
Rest as neeed
Sprint 100 meters @ 90% effort
Cool Down (This is the same as the warm up – please use this after each run session this week)
5 Minute Barefoot Jog
Followed by 10 Minutes of Stretching
Focus on Quads/Knee Mobility
Focus on Psoas
Session One
VO2 Max
Beginner/Intermediate/Advanced
Five Sets Of:
2 Minute Run
2 Minutes Rest
Compare these to week 4 – one more set and a little less rest, can you keep your pace?
Session Two
Endurance Capacity
1/2 Marathon
5 Mile Run
Rest 3-5 Minutes
3 Mile Run
Full Marathon
2 Hour Run @ Race Pace
Session Three
Lactate Threshold
Beginner
Three Sets of:
1200 Meter Run
Rest 2 minutes after 1st set
Rest 90 seconds after the 2nd
Intermediate/Advanced
Four Sets of:
1200 Meter Run
Rest 2 minutes after 1st set
Rest 90 seconds after the 2nd
Rest 60 seconds after the 3rd
Refer back to Week 3 when we ran this distance with 90 seconds in between each.