Week 10 of 12 – Record all your times and distances and post to FB group
Please read “Are you Running Too Much”
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)
5 Minute jog
Followed by…
Running Mechanics Drills
Two sets of:
Hands Behind Back Drill
Jump Rope Drill with Forward Movement
Followed by…
Three sets of:
150 Meter Sprint (50%, 60% 70%)
Walk 50 Meters
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)
5 Minute Jog
15 Minutes Static Stretching
Focus on SMR for your feet
Session One
VO2 Max
Every 2.5 Minutes for 25 Minutes (10 sets)
45 Second Sprints
Rest the remainder of the time
Compare the distances to week 6 when you had a little more rest in between.
Beginner/Intermediate – scale the # of sets as needed in order to keep intensity high. If you think 6 will be too much, then do 4.
Post your distances for each set to the FB group!
Session Two
Endurance Capacity
1/2 Marathon
15k Run for Time
Full Marathon
13.1 Mile Time Trial
We’re backing off the distance/volume to allow your body a chance to recover in time for your race in 2 weeks! Treat this as if it were your race. Practice getting up at the same time you will for your race, have your pre race meal and go out and run this as hard/fast as you can!
Session Three
Lactate Threshold
Five Sets of:
5 Minute Run
2 Minutes Rest
Beginner/Intermediate – scale the # of sets as needed in order to keep intensity high. If you think 5 will be too much, then do 3-4.
Look back at Week 6 results when you did a similar workout, but with 3 minutes rest, this week we are cutting your rest by 1 minute
Post your distances for each set to the FB group!