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SessionĀ One
VO2MAX Workout
A.
Warm Up:
2 laps around the track @ an easy pace (If you don’t have a track available than an easy jog for 5 minutes)
Followed by…
Two sets of:
Perfect Stretch x 10 meters
Lateral Lunges x 10 meters
Tuck Jumps x 10 reps
B.
Running Mechanics Drills
Two sets of:
Change of Support (Posture) Drill: Back Against the Wall
Charlie’s Angels Drills
Jump Rope Drill
Followed by…
100 meter sprint @ 60%
Rest 45 seconds
100 meter sprint @ 70%
Rest 45 seconds
100 meter sprint @ 80%
Rest 45 seconds
100 meter sprint at 90%
Rest about 3-4 minutes before starting the main portion of the workout.
C.
Two sets of:
500 meters @ your 400 meter pace
Rest 3 minutes
300 meters @ your 200 meter pace
Rest 2 minutes
Beginner Option: Two sets of 300 meters instead of 500 and 200 meters instead of 300 (these should be fast).
Intermediate option: Same intervals but at a slightly slower pace (lower intensity)
Objective: The goal of this workout is to push you beyond what’s confortable. You have quite a bit of rest between the 500s and 300s where you should be able to fully recover. Total distance here is only 1600 meters but should be done at a high intesnity. Donāt pace it, go for it and try to hold on for a fast pace for these distances.
D.
Cool Down:
10 minute jog
10 minutes of static stretching (Focus on Hamstrings, IT Bands and Quads)
Session Two
Aerobic Threshold Workout
A.
Warm Up:
400 meter jog
Followed by…
A/B/C skips x 10 meters
A/B/C skips (backwards) x 10 meters
B.
Running Mechanics Drills
Two sets of:
Change of Position Drill (from one foot to another) x 20 each side
Falling Into Wall Drills x 10 each leg
Jump Rope with Forward Movement Drill
Followed by…
30 second sprint @ 50% effort
Rest 30 seconds
30 second sprint @ 60% effort
Rest 30 seconds
30 second sprint @ 70% effort
Rest 30s seconds
30 second sprint @ 80% effort
C.
Run 1 mile (4 laps on a track)
Rest 3 minutes
Run 2 miles (8 laps on a track)
Rest 5 minutes
Run 1 mile (4 laps on a track)
Beginner Option: Run 800 meters, rest 3 minutes; run 1 mile, rest 5 minutes; run 800 meters
Intermediate Option: Run 1 mile, rest 3 minutes; run 2 miles
Objective: This workout is similar to what you did a few weeks ago but less distance, which means the objective is to go at a faster pace. Your mile intervals should be at about 90% of your mile time trial pace and your 2 miles should be at about 80% of your mile time trial pace. If you run a 6 minute mile, see if you can run a 6:30ish pace for the mile intervals and a 7-7:15 pace for your 2 miles. Weāve been working on pacing in longer intervals so see if you can keep your two sets of 1-mile runs within 10-15 seconds of each other. Most CrossFit athletes need to work on their pacing when it comes to running and this is a great opportunity to do so.
D.
Cool Down:
5 minute jog
15 minutes of static stretching (Focus on Hips, Calves, Achilles, Shins)
Session Three
Lactate Threshold
A.
Warm Up:
Three sets of:
200 meter run
200 meter jog
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
B.
Running Mechanics Drills
Two sets of:
Change of Support (Posture) Drill: Back Against the Wall
Charlie’s Angels Drills
Jump Rope Drill
Followed by…
Jog the curve, sprint the straightaway, jog the curve, sprint the straightaway x 2 laps
(If you don’t have a track available then jog for 45 seconds and sprint for 20 seconds x 4 sets)
C.
Three sets of:
1.5 Mile Run (6 laps on a track)
Rest 1 minute
200 Meter Sprint (1/2 lap on a track)
Rest 2 minutes
Beginner Option:
1000 meter run (2.5 laps on a track), rest 1 minute; 200 Meter Sprint, rest 2 minutes (3 sets)
Intermediate Option: Two sets
Objective: Weāve done 1.5 mile repeats the week of September 5th-11th, but you didn’t sprint at the end of it. We want you to hold a fast pace for your 1.5-mile repeats, a bit slower than your mile time but faster than your 5k pace. If you run a mile in 6 minutes then see if you can hold between 6:30-7 minute paces for the 1.5 miles, take a short minute break and then sprint the 200 meters at a fast pace. The key is consistency; can you hold your pace on the 1.5-mile repeats? Your goal is to keep those within 15-30 seconds of each other. If your time drops significantly then you still need to work on pacing and not going out too fast.
D.
Cool Down:
5 minute jog
10 minutes static stretching (Focus on Shoulders, Hips, T-Spine)
https://www.youtube.com/watch?v=XJ1Pf1AS0W8
Change of Position: From One Foot to Another
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, and hold 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.