This is week 1 of our 12 week Marathon Cycle. If you don’t intend to ever run that distance, there’s a 1/2 Marathon option. The Vo2Max and Lactate Threshold workouts will be the same throughout the cycle. The Endurance Capacity workout will have the different workout options.
Post your results in the FB group all at once for the week. For example:
W1 Session 1 – results here
W2 Sesssion 2 – results here
W3 Session 3 – results here
That will make it easier for me to see how your entire week went and be able to give you better feedback to help you continue to progress and improve!
Warm-Up (Please utilize this for all 3 workouts this week. This should only take you about 15-20 minutes to get through everything)
Run 3 minutes @ 50-60%
Followed by…
10 Minutes of Dynamic Stretching
Running Mechanics Drills
Two sets of:
Ideal Position (hold for 30 seconds each leg)
Falling Into Wall Drills
Three sets of:
100 Meter Striders
A strider is where you increase your speed approximately every 20 meters until you reach approximately 85-90%
Cool Down (This is the same as the warm up so 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!)
5 Minute Jog
10 Minutes of Static Stretching
Session One
VO2 Max
Beginner
Six Sets Of:
300 Meter Sprints
Rest 3 Minutes
Intermediate
Seven Sets Of:
300 Meter Sprints
Rest 3 Minutes
Advanced
Eight Sets Of:
300 Meter Sprints
Rest 3 Minutes
Post your times for each interval to the FB group
Session Two
Endurance Capacity
1/2 Marathon –
5K for Time
Full Marathon –
10K for Time
You will use these time trials to help you figure out your pacing/strategy for your race.
Plug in your time into McMillan Run Calculator to see what it projects for your distance.
Do you know what your goal is? Where are you now vs where you need to be!
Session Three
Lactate Threshold
Beginner/Intermediate/Advanced
Four Sets of:
800 Meter Repeats
Rest the amount it takes you to complete this distance.
Ex: If it takes you 4 Minutes to run 800 Meters then you rest 4 Minutes before you go again.
Post your times for each interval to the FB group.