Week 7 of 12 – Record all your times and distances and post to FB group
Check out the Blog Post on Running Watches
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 – utilize this for all three workouts this week. This should only take you about 15-20 minutes to get through everything.
400 meter run @ 50% pace
30 second rest
300 meter run @ 60% pace
30 second rest
200 meter run @ 70% pace
Followed by…
Two sets of:
Forward Lunges x 10
Reverse Lunges x 10
Lateral Lunges x 10
High Kicks x 10 (leg straight)
One Leg Jumps x 10
Running Mechanics Drills
Two sets of:
Pony + Pony with Forward Movement
Jumping, with toes up and with forward movement
Two sets of:
200 meter run – increase your speed every 50 meters
Rest about a minute in between
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 Jog (10 Minutes)
5-10 Minutes of Stretching. Focus on:
IT Band
Shoulders
Session One
VO2 Max
Beginner
Four Sets of:
150 Meter Sprint
Rest 2 Minutes
250 Meter Sprint
Rest 2 Minutes
Intermediate
Five Sets of:
150 Meter Sprint
Rest 2 Minutes
250 Meter Sprint
Rest 2 Minutes
Advanced
Six Sets of:
150 Meter Sprint
Rest 2 Minutes
250 Meter Sprint
Rest 2 Minutes
Compare these to Week 3 when you had 2 minutes of rest.
Session Two
Endurance Capacity
1/2 Marathon –
60 Minute Time Trial – all out effort, cover as much distance as possible!
Full Marathon –
15 Mile Run
Session Three
Lactate Threshold
Beginner/Intermediate/Advanced
Five Sets of:
800 Meter Repeats
Rest 3 Minutes after each one
Compare your times from Week 1 and Week 4, these will most likely be with less rest. Can you maintain your pace with an extra set?