The VO2MAX workout is similar to what we did in week 1, but with some variance in the rest periods. Be aggressive and run these hard.
For pacing information make sure you refer back to the blog post I wrote.
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Session One
VO2MAX Workout
A.
Warm-Up:
Run x 5 minutes @ a moderate pace (50%)
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)
B.
Running Mechanics Drills
Two sets of:
Ball of foot hopping drills
Pulling with forward movement
Followed by…
Sprint 50 Meters @ 60% effort
Rest as needed
Sprint 50 Meters @ 70% effort
Rest as needed
Sprint 50 Meters @ 80% effort
Rest as neeed
Sprint 50 Meters @ 90% effort
C.
Beginner:
Four sets of:
Sprint x 30 seconds
Rest x 2 minutes
Followed by…
Two sets of:
Sprint x 60 seconds
Rest x 90 seconds
Intermediate:
Five sets of:
Sprint x 30 seconds
Rest x 120 seconds
Followed by…
Two sets of:
Sprint x 60 seconds
Rest x 90 seconds
Advanced:
Six sets of:
Sprint x 30 seconds
Rest x 120 seconds
Followed by…
Two sets of:
Sprint x 60 seconds
Rest x 90 seconds
Post your distances to comments.
D.
Cool Down:
800 Meter Jog
10 Minutes of Static Stretching (Focus on SMR on feet, Achilles, Hips, Shoulders)
Session Two
Aerobic Threshold Workout
A.
Warm-Up:
Run x 400 Meters @ a moderate pace (50%)
Followed by…
Two sets of:
Forward Lunges x 10 reps
Reverse Lunges x 10 reps
Lateral Lunges x 10 reps
High Kicks x 10 reps (leg straight)
One Leg Jumps x 10 reps
B.
Running Mechanics Drills
Two sets of:
Foot Tapping x 20 per leg
Falling Into Wall Drills x 10 each leg
Followed by…
Three sets of suicide sprints – increasing your intensity with each one.
Run out 10 meters out and back, 20 meters out and back, 30 meters out and back, 40 meters out and back and finally 50 meters out and back.
Perform the first one at about 60% max effort, the second one at 70% max effort and the final one at 80% max effort.
C.
Beginner:
Four sets of:
Run x 3 minutes @ a pace 5 seconds faster than your mile pace
Jog x 3 minutes
Intermediate:
Five sets of:
Run x 3 minutes @ a pace 5 seconds faster than your mile pace
Jog x 3 minutes
Advanced:
Six sets of:
Run x 3 minutes @ a pace 5 seconds faster than your mile pace
Jog x 3 minutes
Post your distances to comments.
D.
Cool Down:
400 Meter Jog
10 Minutes of Static Stretching (Hips, Low Back, Quads)
Session Three
Lactate Threshold
A.
Warm Up:
Jog x 300 Meters @ 50%
Walk x 100 Meters
Jog x 300 Meters @ 60%
Walk x 100 Meters
Followed by…
Three sets of:
Good mornings x 20 reps
Air Squats x 20 reps
Skipping for height x 20 meters
Skipping for distance x 20 meters
Backward skipping x 20 meters
B.
Running Mechanic Drills
Two sets of:
Carioca
Pulling in Place
Followed by….
Complete two laps of:
Jog the curve, sprint the straight away, jog the curve, sprint the straight away.
If you don’t have a track available, jog for 45 seconds, sprint for 20 seconds for four sets.
C.
Beginner:
Two sets of:
Run x 800 Meters @ your mile pace
Rest 30 seconds
Run x 400 Meters @ faster pace
Rest 60 seconds
Sprint x 200 Meters (95% effort)
Rest x 2 minutes
Intermediate:
Three sets of:
Run x 800 Meters @ your mile pace
Rest 30 seconds
Run x 400 Meters @ faster pace
Rest 60 seconds
Sprint x 200 Meters (95% effort)
Rest x 2 minutes
Advanced:
Four sets of:
Run x 800 Meters @ your mile pace
Rest 30 seconds
Run x 400 Meters @ faster pace
Rest 60 seconds
Sprint x 200 Meters (95% effort)
Rest x 2 minutes
Post your times to comments.
D.
Cool Down:
2 Minute Jog
10 Minutes of Static Stretching (Focus on Calves, Hamstrings and IT Band)
https://www.youtube.com/watch?v=p01mwTb-Hd8&
Pony + Pony with Forward Movement
This drill focuses on the pulling motion of running with an emphasis on using the hamstrings to pull your foot up off the ground. Start this drill with your knees slightly bent and the weight on the balls of your feet so that your general center of mass is over that pivotal point of support. Practice this drill standing in place by pulling your heel up. When you’ve mastered the drill in place, add the forward movement with your focus still on pulling the heel up and staying as close as possible to the ideal position for running.