SessionĀ One
VO2MAX Workout
A.
Warm Up
Run 400 Meters @ 50%
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
B.
Running Mechanics Drills
Two sets of:
Change of Position Drill (from one foot to another)
Fall Into the Wall Drill
Followed by…
30 second sprint @ 50% effort
Rest 30 seconds
30 second sprint @ 60% effort
Rest 30 seconds
30 second sprint @ 70% effort
Rest 30s seconds
30 second sprint @ 80% effort
Rest about 3 minutes before starting the main portion of the workout
C.
Six sets of:
Run 250 meters
Walk 150 meters
The 250 meter sprints are going to be at a fast pace, the 150 meter walk should be enough for you to fully recover. There are only six intervals this week, so you want to make the most out of them. Hit these at about 95% effort – not all out to the point where you can’t recover, but it should be very close to a maximum effort. Your 250 meter sprints should all be within 3 seconds of each other – at the most 5 second variance, but if the times fluctuates more than that you probably went out too hard on the first one.
Post your 250 meter sprint times to comments.
D.
Cool Down
800 Meter Easy Jog
10 Minutes of Static Stretching
(Focus on Hamstrings, Hips)
Session Two
Aerobic Threshold Workout
A.
Warm Up
Run 400 Meters @ 50%
Followed by…
Two sets of:
10 Forward Lunges
10 Reverse Lunges
10 Lateral Lunges
10 High Kicks (straight leg)
10 One Leg Jumps
B.
Running Mechanics Drills
Two sets of:
Change of Position From One Foot to Another (forward) x 10 each leg
Foot Tapping x 20 reps
Falling into the Wall Drills x 10 each leg
Run 3 sets of suicide sprints – increasing your intensity with each one.
It should be the same distance for all of them. Run out 10 meters and back, 20 meters and back, 30 meters and back, 40 meters and back and finally 50 meters and back. Perform the first one at about 60% max effort, the second one at 70% max effort and the final one at 80% max effort.
C.
Three sets of:
Run 2 Miles (3200 meters)
Rest 4 minutes between efforts
Objective: We’ve done mile and half repeats in the past, so we are increasing your distance gradually and seeing if you can maintain your pace. Look back at the week of July 11th to see the pace you kept for those intervals. These are going to be slower than your mile time trial, but a little bit faster than your 5 kilometer pace. If you ran your 5k at a 7 minute mile pace, see if you can hold between a 6:30-6:45 pace for the 2 mile intervals. Use MapMyRun.com to create a route if you don’t have a track available.
Post your times for the 2 mile runs to comments.
D.
Cool Down
400 Meter Easy Jog
10-15 Minutes of Static Stretching
(focus on calves, hips, quads and hamstrings)
Session Three
Lactate Threshold
A.
Warm Up
Run 800 Meters @ 50%
Followed by…
Samson Stretch x 10 reps (each leg)
Reverse Lunges x 10 meters
High Knees x 20 meters
One Leg Jumps x 10 reps (each leg)
B.
Running Mechanics Drills
Two sets of:
Change of Support (Posture) Drill: Back Against the Wall
Carioca x 20 meters
Followed by…
Three sets of:
100 Meter Striders – increasing speed each 20 meters until you reach approximately 85-90%
C.
Six sets of:
Run 500 Meters
Rest 30 seconds
Run 300 Meters
Rest 60 seconds
Run 100 Meters
Rest 2 minutes
Objective: The core of this workout is in the 500 and 300 meter runs. You will have to push the pace with the short turn around between them. Keep the 500 meter intervals close to your mile time trial pace (if you run 6 minute mile pace, the 500s should be close to 1:45) then you have a short 30 second rest and then you will have to push the 300 (this is where you will have to dig in). The 300s should be at a faster pace than your 500s. The 1 minute rest will be plenty of time for you to be able to push the 100 meters then take a full 2 minutes rest before repeating everything.
Post your 500/300/100 times to comments.
D.
Cool Down
400-800 Meters of Easy Jogging
10 Minutes of Static Stretching and SMR on Feet
(roll the bottom of your feet with a lacrosse ball as part of your stretching)
https://www.youtube.com/watch?v=gy18vIJfRtU&list
Ball of Foot Drill
This drill focuses on moving forward by falling in the direction you want to move. In this drill you are going to be hopping on the balls of your feet and allowing your heels to lightly kiss the ground. This will allow you to maintain elasticity throughout the lower part of the leg. Keeping your body in a straight line from shoulders down to your heels will allow you to get comfortable falling forward. You will want to take some short hops and then lean forward slightly, do this 3-4 times and then transition to another 10 meters of running. This is not a huge hop, itās small and controlled to just getting you used to falling.
Session 3
500’s: 1.)1:45 2.)1:55 3.)2:15
4.)2:04 5.)2:10 6.)2:04
300’s: 1.)1:00 2.)1:06 3.)1:09
4.)1:02 5.)1:10 6.)1:10
100’s: 1.)0:17 2.)0:14 3.)0:12
4.)0:15 5.)0:15 6.)0:15
started out too fast on the first 500? I think you could have probably been right around the 2 minute mark on those and around the 1:05 mark on the 300s. Tough?
That’s the next goal for those then. And, yes! Very tough!
Session 3 500/300/100
500’s 1:32-1:44
300’s :47-:58
100’s :16-:20
Session 2:
16:30, and around 20 mins for second and third set. Went out way too fast on the first mile and my splits suffered after. Need to work on pacing
Hopefully as you continue to do these workouts you start to become better at pacing. Do you use a watch that tells you your pace?
Yeah I use map my run
I meant do you have watch that tells you what pace you are running at – like a Garmin?
Map My Run is great for creating a route!
Oh no I don’t but the map my run app tells pacing as well
on your phone? not ideal to run with phone – but it works
Session 2
1.)16:52 2.) 15:31 3.) 15:08
I was aiming for sub 15 min on the third run
Solid times – were you too conservative out the gate on the first one?
Yea I was, was making sure everything was a go lol
Got it
Session 1
1.) :42 2.) :44 3.) :41
4.) :45 5.) :43 6.) :45
Consistent. When are you planning to do session 2? If you have to prioritize between session 2 or 3, pick the longer version, since you already did some shorter intervals in session 1.
I’m doing session 2 tomorrow…and session 3 on Saturday