Please continue to post your results, questions and comments to the Endurance Athlete Facebook group.
This is the last week of this cycle. Make sure you look over this blog post to create a vision statement for your 5k.
We will roll right into a 1/2 marathon cycle (12 weeks) from January 7th – March 31st. Try to recruit some friends to join us in 2019!
Warm-Up (utilize this for all 3 workouts this week. This should only take you about 15-20 minutes to get through everything)
400 meter run @ 50% pace
30 second rest
300 meter run @ 60% pace
30 second rest
200 meter run @ 70% pace
Followed by…
Two sets of:
Forward Lunges x 10
Reverse Lunges x 10
Lateral Lunges x 10
High Kicks x 10 (leg straight)
One Leg Jumps x 10
Running Mechanics Drills
Two sets of:
Pony + Pony with Forward Movement
Jumping, with toes up and with forward movement
Three sets of:
200 meter run – increase your speed every 50 meters
Rest about a minute in between
Cool Down (Same as the warm up and use this after each run session this week. This should only take you about 10-15 minutes to cool down so don’t neglect it!)
5 Minute Barefoot Jog
10 Minute Static Stretch minimum
Focus on your IT Band
Session One
VO2 Max
Beginner
Four Sets of:
400 Meter Sprint
Rest 2-3 Minutes in between
Intermediate
Five Sets of:
400 Meter Sprint
Rest 2-3 Minutes in between
Advanced
Six Sets of:
400 Meter Sprint
Rest 2-3 Minutes in between
These are to be done at a moderate pace, this is your race week, not all out efforts as we want to make sure you rested and ready to PR come Saturday/Sunday when you test your 5k Time.
Post your times to FB group!
Session Two
Endurance Capacity
Beginner/Intermediate/Advanced
5K Time Trial – time to leave it all out of the line and see what you are made out of!
This workout should be your top priority this week – schedule it at the best time possible to give yourself a great shot at running this as hard as you can. Make sure you are rested going into it, perhaps after a rest day and then attack this workout as if it was a CF Games Open workout – that’s the intensity we are after here!
Please post your results to the FB group and we will use this benchmark in 2019 in our upcoming training!
Session Three
Lactate Threshold
Beginner/Intermediate/Advanced
Five sets of:
Run for 3 Minutes
Rest for 1 Minute
This is your testing week – this workout is to dial-in your goal pace for your 5k later on this week. Do this no later than Thursday in the week if you are planning to test your 5K over the weekend.