Please continue to post your results, questions and comments to the Endurance Athlete Facebook group.
Be sure to read the article I wrote on Running and the Importance of Stretching.
This current cycle will run from Sept 3rd – Nov 25th. We will do a 6 week cycle between Thanksgiving and New Years targeting shorter distance (5k) and we will launch another 1/2 Marathon Cycle in 2019.
Warm-Up
Two sets of:
Jog x 200 Meters
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
10 Minute Jog
10 Minutes of Static Stretching
Focus on Calf Mobility
Focus on Quad Mobility
Session One
VO2 Max
Beginner/Intermediate
Five sets of:
120 second sprints
90 seconds rest
Advanced
Six sets of:
120 second sprints
90 seconds rest
Look back at Week 3 to compare your distances. For Beginner/Intermediate, you had longer rest – can you maintain your distance with 30 seconds less rest to recover? Advanced – can you handle an extra set and be consistent?
Session Two
Endurance Capacity
Beginner/Intermediate/Advanced
60 Minute Easy Run – don’t worry about your pace here.
You are officially entering your taper for your race.
Post distance/pace covered to the FB group.
Session Three
Lactate Threshold
Beginner
Every 8 Minutes, for 40 Minutes, complete (5 sets):
1000 Meter Repeats
Intermediate/Advanced
Every 8 Minutes, for 40 Minutes, complete (5 sets):
1200 Meter Repeats
Post your times for each set to the FB group.
Look at Week 4 and Week 8 when you performed similar workout. The distances are the same – we’ve increased the work by adding an extra set. Goal is to keep these within 10-15 seconds of each other.