August 29 – September 4, 2016 – Endurance Program

Session One
VO2MAX Workout

A.
Warm-up:
Run for 5 minutes at a moderate pace (50%)

Followed by…

Two sets of:
High Knees x 20 meters
Butt Kicks x 20 meters

Leg Swings:
Lateral x 10 each direction
Parallel x 10 each leg

B.
Running Mechanics Drills
Two sets of:
Ideal Position (hold for 30s each leg)
Charlies Angels Drill x 20 meters
Change of Support (Posture) Drill: Back Against the Wall

Followed by…
200 meter sprint @ 70% effort
100 meter walk recover
200 meter sprint @ 80% effort
100 meter walk recover

C.
Every 3 minutes, until you complete 2 miles:
45 second sprint

The goal with this workout is to complete 2 miles in 45 second sprint intervals as quickly as possible. These are meant to be run at a fast pace, for the faster athletes you should be able to get over 200 meters pretty easily, push the pace and see how close you can get to 300 meters. During your rest periods, you can stretch, but no walking or jogging and no sitting.

Post distance covered for each interval to comments.

D.
Cool Down
800 Meter Easy Jog
10 Minutes of Static Stretching
(Focus on Hamstrings, Hips, Quads)

Session Two
Aerobic Threshold Workout

A.
Warm Up
Run 800 Meters @ 50%

Followed by…

Sampson 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.
Five sets of:
Run for 6 minutes
Rest 3 minutes

Objective: We are increasing the total distance by adding one more set than 2 weeks ago when we did a similar workout, and we are shortening your rest periods by one minute. This ought to give you an idea of how your pacing is coming along. Are you able to maintain the same pace of how you performed the six minute intervals last time with a little bit less rest? Run for 6 minutes at a moderate pace, about 15-20s slower than your mile time trial pace. If you run a 6 minute mile, see if you can hold 6:20 pace for these intervals. The key is consistency, don’t go out too fast on the first one where you won’t be able to maintain your pace. Record your distance for each one, ideally you are finishing within 50-100 meters every time.

Post distance covered for all five sets to the blog.

D.
Cool Down
400 Meter Easy Jog
10-15 Minutes of Static Stretching
(focus on shoulders, upper back, lower back and hip flexors)

Session Three
Lactate Threshold

A.
Warm-up:
Run 800 meters at 60%

Followed by…

Two sets of:
High Knees x 20 meters
Butt Kicks x 20 meters
A/B/C Skips each x 20 meters

B.
Running Mechanics Drills:
Two sets of:
Ball of foot hopping drills
Pulling with forward movement

Followed by…

Sprint 50 meters @ 60% effort
Rest as needed
Sprint 50 meters @ 70% effort
Rest as needed
Sprint 50 meters @ 80% effort
Rest as needed
Sprint 50 meters @ 90% effort

C.
Five sets of:
800 meter run (2 laps)
Rest 2 minutes in between sets

Then…

Three sets of:
400 meter run (1 lap)
Rest 1 minute in between intervals

Objective: Run 800 meters at a slightly faster pace than your mile time trial, about 5 seconds. If you run your mile in 6 minutes, these 800 meter intervals should be at 2:55-3:00. There’s a short turn around in between sets, two minutes. Once you complete the fifth set, maintain the two minutes rest before you start your first 400 meter sprint. Goal for the 400 meter sprints are to keep them 5-10 seconds faster than your mile time. With the shorter rest periods in between these three working sets, they may be challenging to keep your pace. This workout should test your speed and your stamina.

Post your 800/400 meter times to comments.

D.
Cool down:
5 minute easy jog
10 minutes of static stretching
(focus on hips, calves and quads)

https://www.youtube.com/watch?v=xyvnhu7t5L4

Falling into the Wall Drill

This drill focuses on getting comfortable falling. The idea here is to mimic the degree or lean you need to have when you are running. Start about 6 inches to a foot away from the wall with your arms straight out in front of you. Fall into the wall and keep your arms extended (no bend in the elbows). Establish your ideal position and practice changing your support from one foot to another. Practice this for 20 reps on each leg making sure you are always establishing that ideal position that is being supported by your arms leaning into the wall. The progression for this drill would be to run in place from that falling position with your arms against the wall and, doing this for 30 seconds at a time.