SessionĀ One
VO2MAX Workout
A.
Take 15-20 Minutes to warm up properly.
This should include at least 800M jog then about 5-10 minutes of dynamic stretching to get your running muscles primed to do some work.
Complete 3 sets of the following –
Carioca – 20M
Skipping for Height – 20M
Skipping for Distance – 20M
Backward skipping – 20M
Then…
Jog the curve, sprint the straight away, jog the curve, sprint the straight away. Do 2 laps this way. If you don’t have a track available, jog for 45s, sprint for 20s x 4.
B.
Complete 3 sets of –
400M
200M
100M
Rest the amount of time it takes you to complete the distance. If it takes you 90s to do 400M, then you will rest 90s before starting the 200M and so on.
After each round (400, 200, 100), rest 2 Minutes.
These are going to be fast – your 400M should be 10s below your Mile TT pace. If you run a 6 Minute Mile, that means your 400M should be sub 1:20. For your 200M, they should be in the 35s range and the 100s should be around 15s
Please post your times to comments.
Session Two
Aerobic Threshold Workout
A.
Take 15-20 Minutes to warm up properly.
This should include at least 800M jog then about 5-10 minutes of dynamic stretching to get your running muscles primed to do some work.
B.
Complete 6 sets of the following –
5 Minutes on (moderate pace)
3 Minutes easy jog
You can look back at the first week of the program, you started with a similar working set and compare your distance covered.
Your pace is going to be slower than your 1 Mile TT – about 20-30s slower. If you run a 6 minute mile, then I want you to run these working intervals at 6:20-6:30 pace and see if you can maintain it for the 6 working sets.
During the easy jog, this should give you a chance to fully recover so that you can maintain your pace during the running portions.
Report distance covered for each; we’ve been gradually reducing your rest, let’s see if you can maintain your pace for all 6 working sets.
Post distance covered to comments please.
Session Three
Lactate Threshold
A.
Take 15-20 Minutes to warm up properly.
This should include at least 800M jog then about 5-10 minutes of dynamic stretching to get your running muscles primed to do some work.
B.
One Set of:
Run 400M at your ideal pace for your Mile TT – if your goal is 6 minute mile, than I want you to run 400 at 1:30 so you can get an idea for this pace.
Rest 2 minutes
Run 800M at your ideal pace for your Mile TT.
Rest 3-5 minutes based on how you feel.
C.
Then – MILE Time Trial – all out effort here, compare to when we tested this at the beginning of the program.
After your Mile TT – rest 3 minutes.
D.
Run 800M at your Mile TT goal pace
Rest 2 minutes
Run 400M at your Mile TT goal pace
2 laps easy jog cool down and mandatory 10 minutes of stretching.
Post your Mile Time Trial to the blog.
https://www.youtube.com/watch?v=XJ1Pf1AS0W8
Change of Position: From One Foot to AnotherĀ
This drills builds on your ability to maintain the ideal position. We are focusing on changing your support from one leg to the other – similar to what you would do with running. Running is all about changing support and moving forward and doing so efficiently. We want you to be able to hold your ideal position for 30 seconds on each side, as this will built some basic foot strength which will translate over to running. Do this on each side twice, while making sure that when you do switch from one side to the other, that you keep all the points of performance from the ideal position in mind especially the soft bend of the knee on the support leg (foot that is in contact with the ground). To build onto this drill you can practice changing your support from one foot to the other, this time only holding for 2 seconds on each side to do a quick check of your points of performance before changing to the other side. Do this 15 times on each side so you become more comfortable finding that ideal position. Lastly, you can practice this same drill as you are moving slightly forward; here you would be practicing your change of support while falling forward.
Session 2 – able to hold between 850-950 meters for the 6 sets.
Session 3 – 400 @ 1:26, 800 @ 3:07, 1600 5:58(shooting for 5:45), 800@3:21, 400@1:42
Art – remind me what you ran when we first tested it.
At what point did your pace drop off from your goal pace?
I ran 5:53 in June. About 600m left it felt more like work rather than relaxed. Could be a number of things. Goal is to be able to hold a 1:20 400. Enjoying the program.
Glad you are enjoying the program. What do you think happened?
Session 3
400m: 1:30 (felt good)
800m: 3:13 (felt worried)
1 mile: 6:48 (burnt out, disappointed)
800m: 3:39 (feeling bad)
400m: 1:32 (comfortable w/ 400m)
How was this compared to when we tested it 7 weeks ago?
Way better!
Great! That’s what we are looking for – improvement!
But my best mile 2 years ago was 5:42
We can get there…
Session 2
1.) .68mi 2.) .68mi 3.) .65mi
4.) .70mi 5.) .69mi 6.) .71mi
Total: 4.11mi
Session 1-7am warmup with carioca skip for height, distance, backwards 20m each couple 20s efforts then 3×400,200,100 with 1/1 work rest and 2 mins between sets 1:39.78, 59.23, 32.32/ 1:39.12, 58:01, 29.73/ 1:32.74, 54.27, 27.63 I need to remeasure the distance in the driveway loop(s) from the mailbox thinkin they are shorter/longer since I’m running from the mailbox and not the backyard. Coached 4 classes-Did a scaled 3 RFT ‘Monti’ at 95lbs then 10min alternating EMOM 10 cal bike/10 ghd situps during breaks.
Session 2-I’m awake to run-but fatigued from MTB’n yesterday, CF games just came on–I’ll be back.
Be smart – we get better when we rest and allow our body to recover. More is not always better.
Session 1
400m 1.) 1:14 2.) 1:20 3.) 1:18
200m 1.) :35 2.) :34 3.) :35
100m 1.) :18 2.) :18 3.) :16