Please continue to post your results, questions and comments to the Endurance Athlete Facebook group.
This cycle will run from 1/7-3/31.
Homework for this week: read this article on running and come ready to discuss in the Facebook group!
Warm-Up – utilize this for all 3 workouts this week. This should only take you about 15-20 minutes to get through everything.
300 Meter Jog @ 50%
100 Meter Walk
300 Meter Jog @ 60%
100 Meter Walk
Followed by…
Two sets of:
Samson Stretch x 10 reps (each leg)
Reverse Lunges x 10 meters
High Knees x 20 meters
One Leg Jumps x 10 reps (each leg)
Running Mechanics Drills
Two sets of:
Charlie’s Angels Drills
Pulling with Forward Movement
Followed by…
100 Meter Sprint @ 60% effort
Rest 30 seconds
200 Meter Sprint @ 70% effort
Rest 30 seconds
100 Meter Sprint @ 80% effort
Cool Down – The same as the warm up, use this after each run session this week. This should only take you about 10-15 minutes to cool down so don’t neglect it.
800 Meter Jog
10 Minutes of Stretching – focus on IT Band
Session One
VO2 Max
Beginner/Intermediate/Advanced
Every 4 Minutes for 20 MInutes: (5 sets)
Run 400 Meters
Rest the remainder of the time
Similar workout to Week 1 but with less rest in between sets … can you maintain your pace? Can you go even faster? This is a great opportunity to test yourself and asses your progress. Look back at Week 1 and Week 4 for your 400 Meter Times.
Post your times to the FB Group!
Session Two
Endurance Capacity
Beginner/Intermediate/Advanced
12k Run for Time
Post your times to the FB Group!
Session Three
Lactate Threshold
Beginner/Intermediate/Advanced
Every 7 Minutes for 28 Minutes (4 sets)
1000 Meter Run
Rest the remainder of the time
Look back at week 3 for your 1000 Meter Times to dictate your pace.
If you are running 8 minute mile pace, do this workout every 8 minutes if you are running 9 minute mile pace, do this workout every 9 minutes, 10 minute mile pace, every 10 minutes and so on.
Post your times to the FB Group!