Please continue to post your results, questions and comments to the Endurance Athlete Facebook group.
This is week 10 of our 12 week 1/2 Marathon Cycle. This cycle will run from 1/7-3/31.
Our next cycle will have two tracks available and for the first time ever we will be offering a full marathon program. Stay tuned for more details.
Check out the Blog Post on Plantar Fasciitis
Please use the FB group to post your times/distances/questions/comments.
Warm-Up (Please utilize this for all 3 workouts this week. This should only take you about 15-20 minutes to get through)
10 Minute Jog
At the top of each minute sprint for 10 seconds
Followed by…
Two sets of:
Perfect Stretch x 10 each leg
Duck Walk x 20 meters
Bear Crawl x 20 meters
Speed Skaters x 10 each side
Jumping Lunges x 10 each leg
Running Mechanics Drills
Two sets of:
Hands Behind Back Drills
Pony + Pony with Forward Movement
Followed by…
50 Meter Sprints @ 60%, 70% and 80%
Rest as needed in between
Cool Down – 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!
2 Laps Barefoot or 5 Minutes
10 Minutes of Static Stretching
Focus on Hamstrings
Session One
VO2 Max
Beginner/Intermediate/Advanced
Every 4 minutes, for 24 minutes, complete: (6 sets)
Run 400 Meters
Rest the remainder of the time
This is the 4th time we’ve seen a variation of this workout in this cycle. You should have a good idea of what pace you can hold for this distance. Last time we did this workout in Week 7 you had shorter rest periods – can you maintain your pace for an extra set? Can you go faster? Training is the best time to test your limits so you know what you are capable of doing.
Post your times to the FB group.
Session Two
Endurance Capacity
Beginner/Intermediate/Advanced
5 Mile Run
Rest 3 Minutes
3 Mile Run
Rest 3 Minutes
2 Mile Run
This will be the longest run leading up to the 1/2 marathon. Take this opportunity to practice your race day nutrition. The goal here is to maintain your 1/2 marathon pace for each of these intervals. You can jog during your rest if you’d like, or just a complete 3 minutes of rest.
Post your paces to the FB group
Session Three
Lactate Threshold
Beginner/Intermediate
1000 Meter Run
Rest 90 seconds
1000 Meter Run
Rest 60 seconds
1000 Meter Run
Rest 90 seconds
1000 Meter Run
Advanced
1000 Meter Run
Rest 90 seconds
1000 Meter Run
Rest 60 seconds
1000 Meter Run
Rest 30 seconds
1000 Meter Run
Rest 60 seconds
1000 Meter Run
Rest 90 seconds
1000 Meter Run
Look back at week 5 and week 3 when we’ve ran this distance before with different rest periods. With less rest in between, I’d dial back your pace about 5-10 seconds per 1000 Meter.
Post your times to the FB Group