February 11-17, 2019 – 1/2 Marathon Program (Week 6)

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Please continue to post your results, questions and comments to the Endurance Athlete Facebook group.

This is week 6 of our 12 week 1/2 Marathon Cycle. This cycle will run from 1/7-3/31.

As we approach the 1/2 way point of this cycle, I’d like to see you create a vision statement for your upcoming race, here are some tips

on how to do so.

Warm-Up (Please utilize this for all three workouts this week. This should only take you about 15-20 minutes to get through everything)
Run 3 minutes @ 50-60%

Followed by…

Two sets of:
Perfect Stretch x 10 meters
Lateral Lunges x 10 meters
Tuck Jumps x 10

Running Mechanics Drills
Two sets of:
Falling Into Wall Drills x 10 each leg
Jump Rope with Forward Movement Drill

Followed by…

Two sets of:
20 second sprint @ 60% effort
Rest 30 seconds
20 second sprint @ 70% effort
Rest 30 seconds
20 second sprint @ 80% effort

Cool Down

– this is the same as the warm up so use this after each run session this week.
5 Minute Barefoot Jog
10 Minutes of Static Stretching

Session One
VO2 Max
Beginner
Complete as many as sets as possible in 25 minutes:
300 Meter Sprints – walk 100 Meters around the track to the start

Intermediate/Advanced
Complete as many as sets as possible in 30 minutes:
300 Meter Sprints – walk 100 Meters back to the start

Keep these within 3 seconds of each other; if your pace drops then walk slower in between sets.

If you are doing this on a treadmill then sprint for 300 meters, then rest for about 90 seconds and repeat!

Session Two
Endurance Capacity
Beginner/Intermediate/Advanced
7 Mile Tempo Run @ 85% of your goal pace for 13.1

To calculate your pace – refer back to this blog post.

Post your time for this run to the FB group!

Session Three
Lactate Threshold

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Beginner/Intermediate/Advanced
Five Sets of:
4 Minute Run
60 Seconds Rest

Compare your distances from this workout, to when we did a similar workout to this in Week 2 but the rest periods varied. Goal is consistency here – only 60 seconds of rest in between these so see if you can hold your 5k pace for the 4 minutes of running.

Post your distances for each round to the FB group!

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