“lease post your results, questions and comments to the Endurance Athlete Facebook group.
Next week will be a transition week (lower volume and intensity) before we start our next cycle on Sept 3rd – another 1/2 Marathon Cycle till Thanksgiving week (gobble gobble)
Make sure you revisit your vision statement for your race
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 seconds recover
30 second sprint
60 seconds jog
30 second sprint
60 seconds recover
30 secont sprint
Cool Down
800 Meter Jog
Then…
Static Stretching
Session One
VO2 Max
Beginner
Five Sets of:
60 Second Run
30 Second Sprint
90 seconds Rest
Intermediate
Six Sets of:
60 Second Run
30 Second Sprint
90 seconds Rest
Advanced
Seven Sets of:
60 Second Run
30 Second Sprint
90 seconds Rest
The 30 second sprint should be at a faster pace than then 60 second run.
Session Two
Endurance Capacity
Beginner/Intermediate/Advanced
Benchmark Test – 1/2 Marathon Run (13.1 Miles)
We’ve been building/training the past 12 weeks for this distance. Have a go at it – regardless if it’s a race, or if you just do it as a time trial.
Session Three
Lactate Threshold
Beginner/Intermediate/Advanced
Four sets of:
800 Meter Repeats
Rest as needed in between
Perform these at your 1/2 marathon pace
This is your taper week – all your training is done.