Please continue to post your results, questions and comments to the Endurance Athlete Facebook group.
This is week 3 of our 12 week 1/2 Marathon Cycle. This cycle will run from 1/7-3/31.
Use the metronome during your warm ups this week and for the shorter vo2max workout.
Warm-Up – utilize this for all 3 workouts this week. This should only take you about 15-20 minutes to get through.
400 Meter Jog
Followed by…
A skips x 10 meters
A skips (backwards) x 10 meters
B skips x 10 meters
B skips (backwards) x 10 meters
C skips x 10 meters
C skips (backwards) x 10 meters
High Knees (laterally) x 10 meters each direction
Running Mechanics Drills
Two sets of:
Falling Into Wall Drills x 10 each leg
Jump Rope with Forward Movement Drill
Followed by…
Three sets of:
45 second sprint @ 60%
15 second rest
Cool Down – Please 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!!
400 meter jog
15 Minutes of Static Stretching (Focus on Low Back, Hips, Shoulders, IT Band)
Session One
VO2 Max
Beginner/Intermediate/Advanced
Six Sets of: (24 Minutes)
60 Second Sprint
3 Minutes Rest
If you’d like to jog for your 3 minutes of rest, you can do so. Just make sure you are sprinting near all out during the 60 seconds of work.
Cover as much distance as possible during the 60 seconds. Post to the FB group.
Session Two
Endurance Capacity
Beginner/Intermediate/Advanced
5 Mile Run for Time
Post your time to the FB Group!
Session Three
Lactate Threshold
Beginner
Four Sets of:
1000 Meter Run
Rest 2 Minutes between each one
Intermediate
Four Sets of:
1000 Meter Run
Rest 90 seconds between each one
Advanced
Four Sets of:
1000 Meter Run
Rest 60 seconds between each one
Goal here is to keep these within 5-10 seconds of each other.
Post your times for each set to the FB Group