Please continue to post your results, questions and comments to the Endurance Athlete Facebook group.
It’s getting close to the last part of this training cycle! The homework this week is to read the blog post on creating a vision statement.
This current cycle will run from Sept 3rd – Nov 25th.
Warm-Up
400-meter jog
Followed by…
Three sets of:
Good mornings x 20 repetitions
Air Squats x 20 repetitions
Skipping for height 20 meters
Skipping for distance – 20 meters
Backward skipping – 20 meters
Running Mechanics Drills
Two sets of:
Foot Drag
Falling Into Wall Drill
Followed by…
20 second sprint
Rest 40 seconds
30 second sprint
Rest 30 seconds
40 second sprint
Rest 20 seconds
Cool Down
5 Minute Jog
10-15 Minutes Static Stretching
Session One
VO2 Max
Beginner
Six Sets of:
60 Second Sprint
120 Seconds Rest
Intermediate
Eight Sets of:
60 Second Sprint
120 Seconds Rest
Advanced
Eight Sets of:
60 Second Sprint
90 Seconds Rest
Post your distances for each to the FB group.
Session Two
Endurance Capacity
Beginner/Intermediate/Advanced
8 Mile Run – goal is to hit your race pace here.
Post your time to the FB group.
Session Three
Lactate Threshold
Beginner
Every 7 minutes, for 35 minutes (5 sets), complete:
1000 Meter Repeats
Intermediate/Advanced
Every 7 minutes, for 35 minutes (5 sets), complete:
1200 Meter Repeats
Post your times for each interval to the FB group.