Please continue to post your results, questions and comments to the Endurance Athlete Facebook group.
This is week 9 of our 12 week 1/2 Marathon Cycle. This cycle will run from 1/7-3/31.
Our next cycle will have two tracks available and for the first time ever we will be offering a full marathon program. Stay tuned for more details.
Blog Post to read this week is called Is It Ok To Run When You Are Sick?
Please use the FB group to post your times/distances/questions/comments.
Warm-Up – utilize this for all 3 workouts this week. Should only take you about 15-20 minutes to get through everything on here
Two sets of:
60 seconds running
30 seconds walk
Followed by…
Running Mechanics Drills
Two sets of:
Jumping, with toes up and with forward movement
Carioca
Followed by…
30 seconds sprint
60 seconds recover
30 second sprint
60 seconds jog
30 second sprint
60 seconds recover
30 secont sprint
Cool Down – same as the warm up, use this after each run session this week. Should only take you about 10-15 minutes to cool down, don’t neglect it though!!
3 lap cool down (or 5-10 minutes)
10 minutes of Stretching
Shoulders
Calf Mobility
Session One
VO2 Max
Beginner/Intermediate/Advanced
Eight Sets of: (32 Minutes)
Sprint 60 seconds
Rest 3 Minutes
Compare these to Week 3, when we did 6 sets.
If you’d like to jog for your 3 minutes of rest, you can do so. Just make sure you are sprinting near all out during the 60 seconds of work.
Cover as much distance as possible during the 60 seconds. Post distances to the FB group.
Session Two
Endurance Capacity
Beginner/Intermediate/Advanced
15k Run for Time
This is a great opportunity to practice your race day ritual – from breakfast, to pre race fuel, and during your run.
Please check out the Journal Article on Race Day Fueling.
Post your time to the FB Group
Session Three
Lactate Threshold
Beginner
Every 12 Minutes for 48 Minutes (4 sets) (shorten your warm up here)
Four sets of:
1600 Meter Run (75%, 85%, 90%, 95% +)
Intermediate/Advanced
Every 10 Minutes for 40 Minutes (4 sets)
Four sets of:
1600 Meter Run (75%,, 80%, 85%, 90%, 95% +)
Your times should get faster in this workout – the last one should be your fastest, this will help you dial in pacing.
Compare this to week one as all your times should be faster this week!!!!
Post your times to the FB Group