Week 12 of 12 – Record all your times and distances and post to FB group
This is the last week of this cycle and next week will be a transition week with less volume to allow your body a chance to recover.
Please continue to post your results to the FB group 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 on here)
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:
Ball of foot hopping drills
Followed by…
Sprint 50 meters @ 60% effort
Rest as needed
Sprint 50 meters @ 70% effort
Rest as needed
Sprint 50 meters @ 80% effort
Rest as neeed
Sprint 50 meters @ 90% effort
Cool Down (Please use this after each run session this week. This should only take you about 10-15 minutes to cool down)
5 Minute Jog Barefoot
10 Minutes Static Stretching
Session One
VO2 Max
Beginner/Intermediate/Advanced
Six Sets Of:
2 Minute Run
3 Minutes Rest
Practice your race pace here – this is your taper week, all the training is done at this point.
Session Two
Endurance Capacity
1/2 Marathon
13.1 Miles for Time
Full Marathon
26.2 Miles for Time
Session Three
Lactate Threshold
Beginner
Three Sets of:
1200 Meter Run
Rest 90 seconds after each one
Intermediate/Advanced
Three Sets of:
1200 Meter Run
Rest 60 seconds after each one