Please continue to post your results, questions and comments to the Endurance Athlete Facebook group.
Read for our next cycle? We will have two tracks: 1/2 Marathon and Full Marathon for the first time ever!
For all the details please click here. https://youtu.be/XlVswAw42OY
Please continue to post your questions, comments, results in the Facebook group.
Warm-Up (Utilize this for all 3 workouts this week. This should only take you about 15-20 minutes to get through everything)
5 Minute jog
Followed by…
Running Mechanics Drills
Two sets of:
Hands Behind Back Drill
Jump Rope Drill with Forward Movement
Followed by…
Three sets of:
150 Meter Sprint (50%, 60% 70%)
Walk 50 Meters
Cool Down (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!)
5 Minute Jog
15 Minutes Static Stretching
Focus on SMR for your feet
Session One
VO2 Max
Beginner/Intermediate/Advanced
Eight Sets of:
200 Meter Sprint
2 Minutes of rest after each one.
This is your testing week – if you are not testing, you can push the intensity on these 200s. If you are doing a race this week or doing the 13.1 time trial, dial back the effort on these and keep them within 2-3 seconds of each other.
Session Two
Endurance Capacity
Beginner/Intermediate/Advanced
Test – 1/2 Marathon Run (13.1 Miles)
Run this as fast as you can – be smart about your pace. If you go out too fast, you might not be able to hold your pace. Record your time and post it to the FB group!
Session Three
Lactate Threshold
Beginner/Intermediate/Advanced
Three Sets of:
1600 Meter Run (run these at your 1/2 marathon pace)
Rest 3 minutes in between
Resist the urge to go faster – this week is an opportunity to dial back the intensity and volume so you can focus on the 1/2 marathon time trial this weekend!