Please continue to post your results, questions and comments to the Endurance Athlete Facebook group.
This is your taper week for this cycle so you will see lower volume and intensity. This cycle will run from 1/7-3/31.
Ready for our first ever Marathon Program – check out the new cycle video here
Warm-UpĀ (Utilize this for all 3 workouts this week. This should only take you about 15-20 minutes to get through).
Two sets of:
Jog x 200 Meter
Backward Jog x 100 Meter
Followed by…
Two sets of:
Forward Lunges x 10 reps
Lateral Lunges x 10 reps
High Knees x 10 reps
Skipping for height x 10 reps
Skipping for distance x 10 reps
Running Mechanics Drills
Two sets of:
Foot Drag
Ball of Foot Hopping Drill
Followed by…
Tabata Sprints @ 70% effort
20 seconds on, 10 seconds off x 8 sets
Cool DownĀ (This is 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)!
800 Meter Jog
10 Minutes of Stretching
Focus on PSOAS
SessionĀ One
VO2 Max
Beginner/Intermediate/Advanced
Every 3 Minutes for 30 Minutes (10 sets)
300 Meter Sprint
Rest the remainder of the time
Compare your 300 times to the week 6 when you had 100 meter walk to recover.
Post your times to the FB Group
Session Two
Endurance Capacity
Beginner/Intermediate/Advanced
60 Minute Run
No pace here – just go out and run, this is your taper week, so at this point all your training is done.
Session Three
Lactate Threshold
Beginner/Intermediate/Advanced
Three Sets of:
4 Minute Run
2 Minute Rest
4 Minute Run
1 Minute Rest
Total of 6 working sets of 4 minutes each. You can practice your race pace during this workout so it should feel second nature.