Please continue to post your results, questions and comments to the Endurance Athlete Facebook group.
Be sure to read the article I wrote on shopping for Running Shoes
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
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
2 Laps Barefoot or 5 Minutes
10 Minutes of Static Stretching
Focus on IT Band
Hip Openers
Session One
VO2 Max
Beginner
Four Sets of:
300 Meter Sprint
3 Minutes Rest
200 Meter Sprint
2 Minutes Rest
Intermediate
Five Sets of:
300 Meter Sprint
3 Minutes Rest
200 Meter Sprint
2 Minutes Rest
Advanced
Five Sets of:
300 Meter Sprint
2 Minutes Rest
200 Meter Sprint
2 Minutes Rest
Post your times for the 300/200s to the FB group
Session Two
Endurance Capacity
Beginner/Intermediate/Advanced
15k Run for time (9.32 miles)
Goal here is to keep your race pace for this distance.
This is the longest and final run before your race in 2 weeks. Next week, you will be tapering so the intensity and volume will go down.
Practie your race day prep here – pretend its the morning of the race, what will you have for breakfast, what do you plan to fuel within during the race? Do you your fuel, water and electrolytes strategy dialed in?
Session Three
Lactate Threshold
Beginner/Intermediate/Advanced
Five Sets of:
800 Meter Run
2 Minutes Rest in between
Compare this workout to Week 6 – we did the same workout, but you had 3 minutes of rest. Can you maintain your pace for all 5 sets. Goal here is to keep these within 5-10 seconds of each other.