Week 6 of 12 – Record all your times and distances and post to FB group
Start thinking about creating a vision statement for your race
Please continue to post your results in this format once a week –
W1 Session 1 – results here
W2 Sesssion 2 – results here
W3 Session 3 – results here
Warm-Up (Please utilize this for all 3 workouts this week. This should only take you about 15-20 minutes to get through everything)
Two sets of:
200 Meter run
200 Meter jog
Followed by…
Followed by…
A skips x 10 meters
A skips (backwards) x 10 meters
B skips x 10 meters
B skips (backwards) x 10 meters
C skips x 10 meters
C skips (backwards) x 10 meters
High Knees (laterally) x 10 meters each direction
Running Mechanics Drills
Partner Falling Drill
Jump Rope with Forward Movement Drill
Run x 30 seconds @ 60-70%
Jog x 30 seconds
Run x 30 seconds @ 70-80%
Jog x 30 seconds
Run x 30 seconds @ 80-90%
Jog x 30 seconds
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)
5 Minute Jog
10 Minutes Stretching
Focus on Adductors
Session One
VO2 Max
Beginner
Every 3 Minutes for 27 Minutes (9 sets)
45 Second Sprints
Rest the remainder of the time
Compare the distances to week 2 when you had a little more rest in between.
Beginner/Intermediate – scale the # of sets as needed in order to keep intensity high. If you think 6 will be too much, then do 4.
Post your distances for each set to the FB group!
Session Two
Endurance Capacity
1/2 Marathon
30 Minute Run
Rest 5 Minutes followed by…
30 minute Run
Full MarathonÂ
1:45 Hour Run @ Race Pace
Session Three
Lactate Threshold
Four Sets of:
5 Minute Run
3 Minute Jog
Beginner/Intermediate – scale the # of sets as needed in order to keep intensity high. If you think 4 will be too much, then do 3.
Look back at Week 2 results when you did a similar workout, but with 4 minutes rest, this week we are cutting your rest by 1 minute
Post your distances for each set to the FB group!