Please post your results, questions and comments to the Endurance Athlete Facebook group.
New video on making sure you are taking care of your shoulders too!
This current cycle will run from Sept 3rd – Nov 25th.
Warm-Up
300 Meter Jog @ 50%
100 Meter Walk
300 Meter Jog @ 60%
100 Meter Walk
Followed by…
Two sets of:
Samson Stretch x 10 reps (each leg)
Reverse Lunges x 10 meters
High Knees x 20 meters
One Leg Jumps x 10 reps (each leg)
Running Mechanics Drills
Two sets of:
Charlie’s Angels Drills
Pulling with Forward Movement
Followed by…
100 Meter Sprint @ 60% effort
Rest 30 seconds
200 Meter Sprint @ 70% effort
Rest 30 seconds
100 Meter Sprint @ 80% effort
Cool Down
800 Meter Jog barefoot (2 laps or 5 minutes)
10 Minutes of Stretching – Shoulders per the new video and any other area of need.
Session One
VO2 Max
Beginner
Four Sets of:
400 Meter Repeats
2.5 Minutes Rest
Intermediate
Five Sets of:
400 Meter Repeats
2.5 Minutes Rest
Advanced
Six Sets of:
400 Meter Repeats
2.5 Minutes Rest
Post your 400 times to the FB group.
This workout is similar to what you did in Week 2 of this cycle except we are taking away 30 seconds of rest. Goal is to keep these 400’s within 5 seconds of each other. This means not going all out on the first one, and having a huge drop in your pace. Being smart and executing your pacing strategy.
Session Two
Endurance Capacity
Beginner
5 Mile Run
Rest 3 Minutes
1 Mile Run
Intermediate
5 Mile Run
Rest 3 Minutes
1.5 Mile Run
Advanced
5 Mile Run
Rest 3 Minutes
2 Mile Run
Post your times/pace to the FB group please.
Refer back to Week 4 when we did a similar workout. We’ve added an extra mile here and the goal is to maintain your pace and see if you can push the 2nd portion of the workout after the 3 minutes of rest. Run the first portion at your race pace or just slightly faster if you are able to do so.
Session Three
Lactate Threshold
Beginner
Four Sets of:
1600 Meter Repeats (1 Mile – 4 laps)
2 Minutes Rest (120 seconds)
Intermediate/Advanced
Four Sets of:
1600 Meter Repeats (1 Mile – 4 laps)
90 Seconds Rest
Post your mile times to the FB group.
This workout will test your pacing – these are not all out efforts, but should be a pace you can maintain with short rest. The 90-120 seconds of rest will not allow you to fully recover, which means you can’t go too fast out the gate. At the half way point of this workout ask yourself ‘can I be going faster?’ If so, push the last two sets and see if you can hold on to a faster pace. Goal is to keep these within 10-15 seconds of each other.