Warm-Up (Please utilize this for all 3 workouts this week)
Run 3 minutes @ 50-60%
Followed by…
10 Minutes of Dynamic Stretching
Running Mechanics Drills
Two sets of:
Ideal Position (hold for 30 seconds each leg)
Falling Into Wall Drills
Three sets of:
100 Meter Striders
A strider is where you increase your speed approximately every 20 meters until you reach approximately 85-90%
Cool Down (Please utilize this for all 3 workouts this week)
400 meter jog
15 Minutes of Static Stretching (Focus on Low Back, Hips, Shoulders, IT Band)
Session One
VO2 Max
Beginner/Intermediate/Advanced
Every 3 Minutes for 8 sets complete:
200M Sprint
If it takes you 45s to complete the 200M then you will have 2:15s of rest. Keep these at a moderate pace – about 80-85% effort. These are not all out efforts.
Don’t stress about your times/pace; just enjoy this workout. We will get back to running hard and hitting specific paces next week.
Session Two
Endurance Capacity
Beginner/Intermediate/Advanced
30 Minute Run
Don’t worry about your pace – this is your recovery/transition week.
Session Three
Lactate Threshold
Beginner/Intermediate/Advanced
1.5 Mile Repeats x 2
Rest as neededed between these. You can use a track or a loop to do this distance.
Don’t stress about your times/pace; just enjoy this workout. We will get back to running hard and hitting specific paces next week.