The next 4 weeks we will focus on getting some benchmarks before we launch our next cycle.
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Warm Up
Two sets of:
60 seconds running
30 seconds walk
Followed by…
Running Mechanics Drills
Two sets of:
Jumping, with toes up and with forward movement
Carioca
Followed by…
30 seconds sprint
60 second recover
30 second sprint
60 second jog
30 second sprint
60 second recover
30 second sprint
Cool Down
15 Minute Jog
Then…
Session One
VO2 Max
Beginner/Intermediate/Advanced
On a 25-minute clock, 5 rounds of:
Run for 50 seconds, rest 10 seconds
Run for 40 seconds, rest 20 seconds
Run for 30 seconds, rest 30 seconds
Run for 20 seconds, rest 40 seconds
Run for 10 seconds, rest 50 seconds
Session Two
Aerobic Threshold
Beginner/Intermediate/Advanced
For time:
5k (3.1 miles)
We’d love it if you do this in a race to get an accurate time, otherwise map out a route so you can re-test this in the future.
Session Three
Lactate Threshold
Beginner/Intermediate/Advanced
Complete as many rounds as possible in 30 minutes:
1000 Meter Run (2.5 laps)
Rest as needed in between- your pace needs to stay within 10 seconds