Please continue to post your results, questions and comments to the Endurance Athlete Facebook group.
This is week 4 of our 12 week 1/2 Marathon Cycle. This cycle will run from 1/7-3/31.
If you are looking for new running shoes then make sure you read the blog post I wrote about it:
Please use the FB group to post your times/distances/questions/comments.
Warm-Up
– utilize this for all 3 workouts this week. This should only take you about 15-20 minutes.
Two sets of:
200 Meter run
200 Meter jog
Followed by…
Two sets of:
A/B/C Skips x 20 meters each
Lateral Skips x 20 meters per side
One Foot Hops x 20 meters per leg
Running Mechanics Drills
Two sets of:
Change of Support (Posture) Drill: Back Against the Wall
Charlie’s Angels Drills
Jump Rope Drill
Followed by…
Jog the curve, sprint the straightaway, jog the curve, sprint the straightaway. Do two laps this way.
If you don’t have a track available, jog for 45 seconds, sprint for 20 seconds for four sets.
Cool Down – same as the warm up, 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 – Focus on Adductors
Session One
VO2 Max
Beginner/Intermediate/Advanced
Every 5 Minutes for 25 MInutes: (5 sets)
Run 400 Meters
Rest the remainder of the time
Record your times and post them to the FB group
Compare times to week 1 – we’ve added an extra set.
Session Two
Endurance Capacity
Beginner/Intermediate/Advanced
Two Sets of:
5K Run
Rest 2 Minutes in between efforts
Goal is to negative split these efforts – faster on the 2nd one, similar to how you’d execute an endurance race. This might mean you go a little bit slower on the 1st one. Two weeks ago we did 2 Mile Repeats, use the experience from that workout to execute this one properly.
Session Three
Lactate Threshold
Beginner
Three sets of:
1200 Meter Run (3 laps)
Rest 2 Minutes
600 Meter Run (1.5 lap)
Rest 2 Minutes
Intermediate/Advanced
Three sets of:
1200 Meter Run (3 laps)
Rest 90 seconds
600 Meter Run (1.5 lap)
Rest 90 seconds
Post your times for the 1200s and 600s to the FB group.