Please post your results, questions and comments to the Endurance Athlete Facebook group.
New video here on mobility & recovery, specifically your adductors!
This current cycle will run from Sept 3rd – Nov 25th.
Warm-up
Run 3 minutes @ 50-60%
Followed by…
Two sets of:
Perfect Stretch x 10 meters
Lateral Lunges x 10 meters
Tuck Jumps x 10
Running Mechanics Drills
Two sets of:
Falling Into Wall Drills x 10 each leg
Jump Rope with Forward Movement Drill
Followed by…
Two sets of:
20 second sprint @ 60% effort
Rest 30 seconds
20 second sprint @ 70% effort
Rest 30 seconds
20 second sprint @ 80% effort
Cool Down
10 Minute Jog
10 Minutes of Static Stretching – focus on Adductors per new video.
Session One
VO2 Max
Beginner
Five Sets of:
90 Second Sprints
90 Seconds Rest
Intermediate
Six Sets of:
90 Second Sprints
90 Seconds Rest
Advanced
Seven Sets of:
90 Second Sprints
90 Seconds Rest
Post your distances covered to the FB group
Session Two
Endurance Capacity
Beginner/Intermediate/Advanced
60 Minute Run @ Race pace
Please make sure you warm-up properly for this. Pretend this is race day and get your heart rate up and give yourself about 15-20 minutes of preparing your body to do this at your goal for your upcoming race.
Session Three
Lactate Threshold
Beginner/Intermediate/Advanced
Five Sets of:
800 Meter Run (2 laps)
Rest 3 minutes in between
Post your times to the FB group.