Please continue to post your results, questions and comments to the Endurance Athlete Facebook group.
This is week 5 of our 12 week 1/2 Marathon Cycle. This cycle will run from 1/7-3/31.
As we increase the time on your feet – make sure you spend some time mobilizing them. Do this routine every day you run!
Warm-Up (Please utilize this for all 3 workouts this week. This should only take you about 15-20 minutes to get through everything)
Run 800 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
Running Mechanics Drills
Two sets of:
Maintaining Ideal Position (Posture Drill)
Ball of Foot Hopping 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 30 seconds
30 second sprint @ 80% effort
Cool Down
(The same as the warm up, 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)
5-10 Minute Jog
Spend 10 Minutes in Couch Stretch and Pigeon
Session One
VO2 Max
Beginner/Intermediate/Advanced
Eight Sets of:
200 Meter Sprint
2.5 Minutes of rest after each one
Goal is to go fast but also stay consistent. Since you have a good amount of rest, push the pace here!
Post your times to the FB group.
Session Two
Endurance Capacity
Beginner/Intermediate/Advanced
10K Run for Time – Post your time to the FB group
This should be an all out effort – faster than your 1/2 marathon pace since you have significantly less distance.
Make sure you review this journal article on Time Trials.
Session Three
Lactate Threshold
Beginner
Four Sets of:
1600 Meter Run
Rest 3 Minutes
Intermediate/Advanced
Four Sets of:
1600 Meter Run
Rest 2 Minutes
Post your times to the FB group
These are not all out efforts – these are meant to give you an opportunity to work on your pacing. Refer to Week 1 for your 1600 meter times. Goal of that workout was to get increasingly faster with each set, the goal of this workout is to hold a consistent pace – minimize deviation to 10-15 seconds between each.