Please post your times, questions and comments to the FaceBook Group.
All the info about our next cycle here.
Hurry and sign up for your fall race and tell all your friends about it!!!
Warm-Up
Run 3 minutes @ 50-60%
Followed by…
Two sets of:
A/B/C Skips x 20 meters each
Lateral Skips x 20 meters per side
One Foot Hops x 20 meters per leg
Running Mechanic Drills
Two sets of:
Ball of Foot Hopping Drill
Partner Falling Drill
Carioca Drill x 20 meters
Followed by…
30 seconds of running (60-70%)
30 seconds of jogging
30 seconds of running (70-80%)
30 seconds of jogging
30 seconds of running (80-90%)
30 seconds of jogging
Cool Down
5 Minute Barefoot Jog
Then…
10 Minutes Stretching
Session One
VO2 Max
Beginner/Intermediate/Advanced
Every 3 Minutes for 8 sets complete (24 minutes)
200 Meter Sprint
If it takes you 45 seconds to complete the 200 meters then you will have 2:15 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 with the beginning of the next cycle!!!
Session Two
Endurance Capacity
Beginner/Intermediate/Advanced
Complete a 30 Minute Run @ a moderate pace.
This is meant to be a recovery run if you ran your 1/2 marathon last week!
Session Three
Lactate Threshold
Beginner/Intermediate/Advanced
Two sets of:
1.5 Mile Run (6 laps)
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.