Please continue to post your results, questions and comments to the Endurance Athlete Facebook group.
This is week 2 of our 12 week 1/2 Marathon Cycle. You will see some workouts being repeated so be sure to log/track all your results so you can see your progress!
Integrate some of these drills for preventing shin splints as you are adding volume or just getting into running.
This cycle will run from 1/7-3/31.
Warm-Up (Please utilize this for all 3 workouts this week. This should only take you about 15-20 minutes to get through everything on here.)
2 laps around the track – if you don’t have a track available than an easy jog for 5 minutes.
Folllowed by…
Two sets of:
Perfect Stretch x 10 meters
Lateral Lunges x 10 meters
Tuck Jumps x 10
Running Mechanics Drills
Two sets of:
Change of Support (Posture) Drill: Back Against the Wall
Charlie’s Angels Drills
Jump Rope Drill
Followed by…
100 meter sprint at 60%
Rest 45 seconds
100 meter sprint @ 70%
Rest 45 seconds
100 meter sprint @ 80%
Rest 45 seconds
100 meter sprint at 90%
Cool Down
10 Minute Jog
10 Minutes of Static Stretching
Session One
VO2 Max
Beginner
Four Sets of:
500 Meter Sprint
Rest 2 Minutes
100 Meter Sprint
Rest 2 Minutes
Intermediate
Five Sets of:
500 Meter Sprint
Rest 2 Minutes
100 Meter Sprint
Rest 2 Minutes
Advanced
Six Sets of:
500 Meter Sprint
Rest 2 Minutes
100 Meter Sprint
Rest 2 Minutes
Post your times to the FB group!
Session Two
Endurance Capacity
Beginner/Intermediate/Advanced
Two sets of:
2 Mile Run
Rest 2 Minutes in between efforts
Post your times to the FB group for each one
Session Three
Lactate Threshold
Beginner/Intermediate/Advanced
Complete the Following:
4 Minute Run
2 Minutes Rest
4 Minute Run
90 seconds Rest
4 Minute Run
1 Minute Rest
4 Minute Run
30 seconds Rest
4 Minute Run
Please Record your distances for each set and post it to the FB group