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Session One
VO2MAX Workout
A.
Warm Up:
Two sets of:
200 meter run
200 meter jog
Followed by…
Two sets of:
A/B/C Skips x 20 meters each
Lateral Skips x 20 meters per side
One Foot Hops x 20 meters per leg
B.
Running Mechanics Drills
Two sets of:
Change of Support (Posture) Drill: Back Against the Wall
Charlie’s Angels Drills
Jump Rope Drill
Followed by…
Jog the curve, sprint the straightaway, jog the curve, sprint the straightaway x 2 laps
If you don’t have a track available, then:
4 sets of:
Jog x 45 seconds
Sprint x 20 seconds
C.
Complete the following:
100 Meter Sprint, 100 Meter Jog
200 Meter Sprint, 200 Meter Jog
300 Meter Sprint, 300 Meter Jog
400 Meter Sprint, 400 Meter Jog
500 Meter Sprint, 500 Meter Jog
400 Meter Sprint, 400 Meter Jog
300 Meter Sprint, 300 Meter Jog
200 Meter Sprint, 200 Meter Jog
100 Meter Sprint, 100 Meter Jog
Beginner Option: 100-200-300-400-500 meters
Intermediation Option: 100-200-300-400-300-200-100 meters
Objective: The volume is low for this workout, but this does not mean it will be easy. We want you running these short intervals fast. The jog should be enough time to recover so take your time and allow yourself the chance to recover. If you don’t, your next interval will suffer. We’ve run all these distances in the past so you ought to know how much you can push. These are not all out efforts, but somewhere close to 85-90%.
Post your times for each distance to comments.
D.
Cool Down
Jog x 2 laps
10 minutes of static stretching (Hamstrings, Hips, Low Back)
Session Two
Aerobic Threshold Workout
A.
Warm Up
Run 3 minutes @ 50-60%
Folllowed by…
Two sets of:
Perfect Stretch x 10 meters
Lateral Lunges x 10 meters
Tuck Jumps x 10 reps
B.
Running Mechanics Drills
Two sets of:
Change of Position Drill (from one foot to another) x 20 each side
Falling Into Wall Drills x 10 each leg
Jump Rope with Forward Movement Drill
Followed by…
Run x 30 seconds @ 60-70%
Jog x 30 seconds
Run x 30 seconds @ 70-80%
Jog x 30 seconds
Run x 30 seconds @ 80-90%
Jog x 30 seconds
C.
Five sets of:
Run x 8 minutes
Rest x 2 minutes
Beginner option: Three sets
Intermediate option: Four sets
Objective: Two weeks ago we did a workout with 8 minutes of running and 3 minutes of rest, this time you only get 2 minutes of rest. Let’s see if you can maintain the same pace that you had for the workout. The goal is similar, run this at about 80-90% of your pace from your mile time trial. If you run a 6-minute mile then these should be at about 7-7:15 pace, which should be sustainable. If you’re having trouble with pacing then it would help to purchase a watch that can keep pace/distance. This can give you up to minute information on how you are doing so you become more aware of your effort levels.
Post your distances to the comments.
D.
Cool Down:
Jog x 5 minutes @ 50-60%
10 minutes of static stretching (Focus on Calves, Bottoms of your feet with Lacrosse Ball, Achilles)
Session Three
Lactate Threshold
A.
Warm-Up
Run 400 meters @ 50%
Stretch x 2 minutes
Run 400 meters @ 60%
Followed by…
Two sets of:
High Knees x 20 meters
Butt Kicks x 20 meters
A/B/C Skips x 20 meters
B.
Running Mechanics Drills
Two sets of:
Ball Of Foot Hopping Drills
Pulling With Forward Movement
Followed by…
Three sets of:
100 Meter Striders (increase speed each 20 meters until you reach approximately 85-90%)
C.
Four sets of:
Mile repeats at the goal pace of your 10k
Rest 2 minutes
Followed by…
Mile (1600 Meters) as fast as possible
Beginner Option: Two sets at goal pace for 10k followed by mile as fast as possible.
Intermediate Option: Three sets at goal pace for 10k followed by mile as fast as possible.
Objective: If you did the 10k at the beginning of this cycle then you know what your pace was. Ideally, you’ve created a goal to go faster when we re-test it. This is an opportunity for you to practice your goal pace. If you ran 7-minute miles for your 10k and you know you want to run 6:30 minute miles, then this is your opportunity to practice. There’s 2 minutes to recover between the sets, which should give you enough time to be able to maintain your pace. After your last mile repeat take time to rest before doing the mile as fast as possible. Make sure you are fully recovered.
Post your mile times to comments.
D.
Cool Down
Jog x 400 meter @ 50-60%
15 minutes of static stretching (IT Band, Hips, Quads)
https://www.youtube.com/watch?v=AkIykW6txxg
Change of Position: Support Drill With Back Against The Wall
This drill focuses on maintaining midline stability. You will pick a target and pretend you are shooting at it. Run towards it at first without engaging your midline and see how much deviation happens. Run towards it again and this time focus on keeping your midline engaged and see how different that was. The goal is to keep your core engaged as you run so we avoid swaying from side to side and not allowing our arms to rotate across our body excessively.