September 3-9, 2018 – Endurance Program

Please post your times, questions and comments to the FaceBook Group.

This current cycle will run from Sept 3rd – Nov 25th.

Warm-Up
Run 3 minutes @ 50-60%

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

Running Mechanic Drills
Two sets of:
Ball of Foot Hopping Drill
Carioca Drill x 20 meters

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

Cool Down
800 Meter Jog (2 Laps)
10 Minutes of Static Stretching – focus on calves, hamstrings, hips

Session One
VO2 Max

Beginner

Five Sets of:
90 Second Sprints
120 Seconds Rest

Intermediate
Six Sets of:
90 Second Sprints
120 Seconds Rest

Advanced
Seven Sets of:
90 Second Sprints
120 Seconds Rest

Post your distances covered to the FB group

Session Two
Endurance Capacity
Beginner/Intermediate/Advanced
5K for Time

Treat this like an all out effort – we can use this benchmark as a guide for pacing with McMillan Run Calculator for your upcoming races.

Session Three
Lactate Threshold
Beginner/Intermediate/Advanced
5 Minute Run
3 Minutes Rest
5 Minute Run
2 Minutes Rest
5 Minute Run
1 Minute Rest

Post your distances covered to the FB group – with the rest getting shorter, make sure you don’t go all out at the beginning. This is intended to teach you about pacing.