“Week 4/12 – Record all your times and distances. You will see the 2 minute workout come up again in this cycle and you are now seeing the 800 Meter already repeated but slightly different version!
Positive Mantras – read the blog post I just wrote about this topic.
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)
10 Minute Jog – increase your pace every 2 minutes
Followed…
Running Mechanics Drills
Two sets of:
Hands Behind Back Drill (Positioning)
Partner Falling Drill (Falling)
Followed by…
Four sets of:
40 Meter Sprints (50, 60, 70, 80%) effort
Speed increases for each one – rest 1 minute after each
Cool Down (Please use this after each run session this week. This should only take you about 10-15 minutes to cool down)
400 Meter Jog
10 Minutes of Static StretchingÂ
Session One
VO2 Max
Beginner/Intermediate/Advanced
Four Sets Of:
2 Minute Run
3 Minutes Rest
Cover as much distance as possible during the 2 minutes, you’ve got plenty of time to recover (3 minutes)
Session Two
Endurance Capacity
1/2 Marathon –
60 Minute Run @ Race Pace
Full Marathon –
90 Minute Run @ Race Pace
Session Three
Lactate Threshold
Beginner/intermediate
Every 8 Minutes for 32 Minutes (4 Sets):
800 Meter Run
Advanced
Every 8 Minutes for 40 Minutes (5 Sets):
800 Meter Run
These are meant to be fast, you will have plenty of rest to recover. Look back at your times from Week 1 and see if you can push 3 seconds faster on each one.