Please continue to post your results, questions and comments to the Endurance Athlete Facebook group.
This is the first week of our short 6 week cycle focusing on the 5k distance. You will notice hill sprints being added to the workouts so error on the side of caution here.
The Endurance Capacity workouts will be relatively shorter than we’ve had with the 1/2 marathon cycle as well. Enjoy this little break from some of the volume to increase your speed at shorter distances!
This cycle will run from 11/26-1/5/2019.
Warm-Up
Run 3 minutes @ 50-60%
Followed by…
10 Minutes of Dynamic Stretching
Running Mechanics Drills
Two sets of:
Ideal Position (hold for 30 seconds each leg)
Falling Into Wall Drills
Three sets of:
100 Meter Striders
A strider is where you increase your speed approximately every 20 meters until you reach approximately 85-90%
Cool Down
5-10 Minute Jog
10 Minutes of static stretching (Focus on Hamstrings, Calves, Hips)
Session One
VO2 Max
Beginner
Three Sets of:
200 Meter Sprint
Rest 2 Minutes
800 Meter Sprint
Rest 2 Minutes
Intermediate/Advanced
Four Sets of:
200 Meter Sprint
Rest 2 Minutes
800 Meter Sprint
Rest 2 Minutes
Run the 200s fast, but not quite all out. Run 800s about 5 seconds faster than your mile pace.
If your mile pace was 8 minutes then your 800s should be around 3:50. The goal is to be consistent.
Session Two
Endurance Capacity
Beginner/Intermediate/Advanced
For Time:
1 Mile Time Trial (4 laps on a track)
You can do this on a treadmill if you’d like.
My suggestion is that you run 2 x 800s at your goal pace for your warm up. This will give you an idea if it’s a pace you can maintain for 2 more laps. Rest 3 minutes in between.
Treat this Mile Time Trial like you would Fran in the gym – an all out effort without letting off the gas.
We will use this as a benchmark for this 5k Cycle. Record your time
Session Three
Lactate Threshold
Beginner
Six Sets of:
100 Meter Hill Sprints
Easy walk back down the hill to recover
Intermediate
Eight Sets of:
100 Meter Hill Sprints
Easy walk back down the hill to recover
Advanced
Ten Sets of:
100 Meter Hill Sprints
Easy walk back down the hill to recover
You can set up your treadmill for 30 second sprints with an incline and with 60-90 seconds rest in between
Make sure you are spending some time taking care of your calves after doing this workout, especially if you haven’t been running hills recently.
Onde entrariam as sessões de treino? Depois do “Running Mechanic drills”?