Week 9 of 12 – Record all your times and distances and post to FB group
If you haven’t created a nutrition strategy for your race – do that now! Use this Journal article to guide you.
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.)
200 Meter Jog
200 Meter Walk
200 Meter Jog
200 Meter Walk
10 Minutes of Plyometrics
Running Mechanics Drills
Two sets of:
Change of Position (Support) Drill with back against the wall
Pulling In Place
Followed by…
Run x 30 seconds @ 60-70%
Walk for 1 Minute
Run x 30 seconds @ 70-80%
Walk for 1 Minute
Run x 30 seconds @ 80-90%
Walk for 1 Minute
Cool Down (This is the 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)
2 Lap Cool Down (5 minutes)
Followed by 10 Minutes of Stretching
Session One
VO2 Max
Beginner
Every 3 Minutes for 24 Minutes (8 sets)
300 Meter Sprints
Rest the remainder of the time
Intermediate/Advanced
Every 3 Minutes for 30 Minutes (10 sets)
300 Meter Sprints
Rest the remainder of the time
Compare these to Week 1 and Week 5 when we’ve ran this distance.
Session Two
Endurance Capacity
1/2 MarathonÂ
75 Minute Run @ Race Pace
Full Marathon
18 Mile Run
This is your longest run before your race. Practice your race strategy, fueling and pacing. Could you keep going for another 8 miles at that pace?
Session Three
Lactate Threshold
Beginner
1600 Meter Run
1200 Meter Run
800 Meter Run
Rest 90 seconds after each distance
Intermediate/Advanced
2000 Meter Run
1600 Meter Run
1200 Meter Run
800 Meter Run
Rest 90 seconds after each distance
Goal is to maintain your pace for all the distances – refer back to Week 5 when we did this workout, but had 2 minutes rest in between the intervals