October 10-16, 2016 – Endurance Program

This week we are adding a beginner and intermediate option. If you haven’t been running regularly or are just starting out with the program then you may want to start with one of these options so that you ease into the added volume in your training.

If you want feedback on your running form, please film your sessions. I am happy to have a look at your form and give you feedback. Ideal angle would be profile. Post them to the Blog and I will review them.

Session One
VO2MAX Workout
A.
Warm Up:
400 meter jog

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) x 20 each side
Falling Into Wall Drills x 10 each leg
Jump Rope with Forward Movement 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

C.
Three sets of:
300 meter sprint @ 80% effort
Walk 100 meters in between
Rest a full 3-5 minutes after the 3 sets

And then..

Three sets of:
300 meter sprint @ 85% effort
Walk 100 meters in between
Rest a full 3-5 minutes after the 3 sets

And then..

Three sets of:
300 meter sprint @ 90% effort
Walk 100 meters in between

Post you 300 meter times to the comments.

Objective: The goal is about speed. Each set of 3 should get progressively faster. The first set of 3 should be your slowest set, and the last set of 3 should be your fastest. Don’t go out too fast, or you won’t be able to maintain the pace or get faster. Times should look like this: 50,50,50 then 47, 47, 47 then 43, 43, 43. Ideally your pace doesn’t drop more than 2-3 seconds between each working set with the next working set being 3-5 seconds faster.

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 for 5 minutes @ 50%

Followed by…

Two sets of:
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:
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 neeed
Sprint 50 meters @ 90% effort

C.
Four sets of:
Run 8 minutes
Rest 4 minutes

Beginner option: Two sets
Intermediate option:

Three sets

Post your distance to the comments.

Objective: These intervals are at a slower pace than what you are used to. I want you to run these at about 80-90% of your pace from your mile time trial. If you run a 6 minute mile, these should be at about 7-7:15 pace which should be sustainable. You will have a full 4 minutes of rest in between the working sets. Don’t go out too fast where you won’t be able to maintain your pace. The goal here is to have time on your feet and help you get confortable with slightly longer run intervals.

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:
Three 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

B.
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 straight away, jog the curve, sprint the straight away. Do two laps this way.

If you don’t have a track available then jog for 45 seconds, sprint for 20 seconds for four sets.

C.
Two sets of:
800 meter run
Rest 90 seconds
1200 meter run
Rest 5 minutes

Beginner option: One set
Intermediate option: Two sets of 600 meter run, rest 90 seconds; 1000 mete run, rest 5 minutes

Objective: This is the same distances as two weeks ago, but in reverse order. The 800 meters should be at a fast pace, below your mile time trial. You will have a short 90 second rest before running the 1200 meters, which should be 5 seconds under your mile pace. If you run a 6 minute mile, than your pace per lap would be 1:30 and your 1200 should be somewhere between 4:25-4:30. You will need to be aggressive on your 1200s, and you should know what they feel like from having done them recently.

Post your 800/1200 meter times to comments

D.
Cool down:
800 meter jog
10 minutes of static stretching
(Focus on Calves, Achilles, take a lacrosse ball to the bottoms of your feet)

https://www.youtube.com/watch?v=UK8DoPmMXXo

IT Band Stretch

This stretch is meant to be performed after your runs. Sometimes if too much volume is added too quickly then cases of IT Band Syndrome can occur. The best way to get rid of this is by stretching. You can target the IT Band by stretching standing up: cross one leg over the other, take that same arm overhead and reach up and hold for 2 minutes. To use the band to facilitate the IT band stretch, wrap it around the bottom of your foot, lay down on the ground face up and bring that leg across your body. Keep both shoulders on the ground and hold both legs straight with one across your body. You should feel the stretch all the way from the glutes down to your knee. Hold this stretch for 2 minutes per side after your run.