Week 11 of 12 – Record all your times and distances and post to FB group
Your race is only 2 weekds away – in addition to your vision strategy, create some Positive Mantras to help you during the tough times of your race.
Please read “Positive Mantras”
Please continue to post your results in this format once a week –
W1 Session 1 – results here
W2 Sesssion 2 – results here
W3 Session 3 – results here
Warm-Up (Please utilize this for all 3 workouts this week. This should only take you about 15-20 minutes to get through everything)
Two sets of:
Jog x 200 Meter
Backward Jog x 100 Meter
Followed by…
Two sets of:
Forward Lunges x 10 reps
Lateral Lunges x 10 reps
High Knees x 10 reps
Skipping for height x 10 reps
Skipping for distance x 10 reps
Running Mechanics Drills
Two sets of:
Foot Drag
Ball of Foot Hopping Drill
Followed by…
Tabata Sprints @ 70% effort
20 seconds on, 10 seconds off x 8 sets
Cool Down (This is the same as the warm up so use this after each run session this week. This should only take you about 10-15 minutes to cool down!)
10 Minute Jog
10 Minutes of Static Stretching
Focus on Calf Mobility
Focus on Quad Mobility
Session One
VO2 Max
Beginner
Six Sets of:
150 Meter Sprint
Rest 90 seconds
250 Meter
Rest 90 seconds
Intermediate/Advanced
Eight Sets of:
150 Meter Sprint
Rest 90 seconds
250 Meter
Rest 90 seconds
Compare these to Week 7 – you have less rest, only 90 seconds in between the intervals, and we’ve increased the volume.
Session Two
Endurance Capacity
1/2 Marathon
Easy 60 Minute Run
Full Marathon
Easy 90 Minute Run
All the training is done at this point – give your body a rest, so that you can crush your race next week!
Session Three
Lactate Threshold
Beginner/Intermediate
Every 7 Minutes for 28 Minutes (4 Sets)
800 Meter Repeats
Advanced
Every 7 Minutes for 35 Minutes (5 Sets)
800 Meter Repeats
Look back at Week 4, you have one less minute of rest – can you maintain your pace for these?