September 5-11, 2016 – Endurance Program

Session One
VO2MAX Workout

A.
Warm-Up:
Run 400 meters @ 50%
Stretch x 2 minutes
Run 400 meters @ 60%

Followed by…

Two sets of:
Perfect Stretch x 20 meters
Reverse Lunges x 20 meters
A/B/C Skips each x 20 meters

B.
Running Mechanics Drills:
Two sets of:
Foot Tapping
Falling Into Wall Drills

Followed by…

Sprint 50 meters @ 60% effort
Rest as needed
Sprint 50 meters @ 70% effort
Rest as needed
Sprint 50 meters @ 80% effort
Rest as needed
Sprint 50 meters @ 90% effort

C.
Every minute, on the minute, for 10 minutes, complete:
100 Meter Sprint

Rest 3 minutes then…

Complete 2 sets of:
400 meters sprint @ 90% effort
Rest as needed between the 400 meter sprints.

Objective: the 100 meter sprints are focused on developing your speed. Perform the 100 meter sprints at 85% max effort, not an all out effort since there won’t be as much time to recover before you go again. Take a full 3 minutes rest after your last 100 meter, which means you will start your first 400 meter interval at the 13 minute mark. The 400 meter efforts should be 10 seconds faster than your mile time trial pace. Goal here is to keep them within 3 seconds of each other.

Post your 100/400 meter times to comments.

D.
Cool Down:
10 minute jog
10 minutes of static stretching
(Focus on hamstrings, IT Band, low back)

Session Two
Aerobic Threshold Workout

A.
Warm Up:
300 meter jog @ 50%
100 meter walk
300 meter job @ 60%
100 meter walk

Followed by…

Three sets of:
Good mornings x 20 reps
Air Squats x 20 reps
Skipping for height x 20 meters
Skipping for distance x 20 meters
Backward skipping x 20 meters

B.
Running Mechanics Drills:
Two sets of:
Change of position from one foot to another
Carioca x 20 meters
Pulling in place

Followed by….

Complete two laps the following way:
Jog the curve, sprint the straight away (70-80%), jog the curve, sprint the straight away (70-80%).
If you don’t have a track available then jog for 45 seconds, sprint for 20 seconds for four sets..

C.
Four sets of:
1.5 Mile (6 laps = 2400 meters)
Rest 5 minutes between efforts

This workout is similar to what we did the week of July 11th, except you will be running an extra round this week. Find a loop that’s 2400 meters (use mapmyrun,com) that you can do four times. Rest 5 minutes in between sets and see if you can be within 10-15s of your time on all your sets. Compare your times to when we did three sets. Your pace for these should be a little slower than your mile time trial, but a little bit faster than your 5k pace.

D.
Cool Down:
3 minute jog
10 minutes of static stretching
(focus on SMR on bottoms of the feet, calves and shins)

Session Three
Lactate Threshold

A.
Warm-up:
400 meter run @ 50% pace

Followed by…

Two sets of:
Forward Lunges x 10 meters
Reverse Lunges x 10 meters
Lateral Lunges x 10 meters
High Kicks x 10 reps per leg (leg straight)
One Leg Jumps x 10 reps per leg

B.
Running Mechanics Drills:
Two sets of:
Forward Change of Support x 10 each leg
Foot Tapping x 20 per leg
Falling Into Wall Drills x 10 each leg

Followed by…

Run 3 sets of suicide sprints – increasing your intensity with each one.
Same distance for all of these: Run out 10 meters and back, 20 meters and back, 30 meters and back, 40 meters and back and finally 50 meters and back. Perform the first one at about 60% max effort, the second one at 70% max effort and the final one at 80% max effort.

C.
Every 5 minutes, for 30 minutes, complete:
700 meters (1 lap + 300 meters)

Finish with 2 sets of:
200 meter sprint
Rest 2 minutes between sets

Objective: The 700 meters can be a tricky distance. You’ve ran 400s, 500s and 800s, and this is not a dstance you are used to running. You will have to adapt and focus on your pacing. The goal is to keep these at a faster pace than your mile time trial, about 5 seconds under it. If you run a 6 minute mile, then your 700s should be around 2:25, which gives you a good amount of rest. You will be pushed to keep your pace for all six sets and mentally the volume will challenge you. The 200 meter sprints at the end are to test your speed so run these hard. You will start your first 200 meter sprint at the 30 minute mark of the workout.

Post your 700/200 times to comments.

D.
Cool Down:
1600 meter jog (4 laps)
10 minutes of Foam Rolling
(Focus on hips, glutes, quads)

https://www.youtube.com/watch?v=Gr4eGhdSchw&feature=youtu.be

Partner Falling Drill

This drill focuses on falling and you will need a partner in order to practice it. The coach will put their arms out front and allow the athlete to fall into them. The athlete leans into the coach, falling from the ankle. The fall is initiated from the ankle and looking from the profile the athlete’s ankles, hips and shoulders should make a straight line. Allow your athlete to run in this position for about 20 seconds before releasing him. This will propel your athlete to move forward and as long as they maintain their cadence they will be running naturally. Keep an eye on the hips to make sure they aren’t too far back when they begin falling and/or running.