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
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!