If you are just starting the program make sure you are only adding 1-2 sessions per week at the beginning or picking either the beginner or intermediate options. This will allow your body to adjust to the volume gradually.
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Session One
VO2MAX Workout
A.
Warm-Up:
Run 400 meters @ 50%
Stretch for 2 minutes
Run 400 meters @ 60%
Followed by…
Two sets of:
Perfect Stretch x 20 meters
Reverse Lunges x 20 meters
A/B/C Skips x 20 meters each
B.
Running Mechanics Drills:
Two sets of:
Foot Tapping
Falling Into Wall Drills
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.
Two sets of:
500 meter sprint
Rest 2 minutes
400 meter sprint
Rest 2 minutes
300 meter sprint
Rest 2 minutes
Beginner option: One set
Intermediate option: Rest 3 minutes in between the intervals instead of 2 minutes.
Post your 500/400/300 times to comments.
Objective: We’ve done a workout similar to this, but the distances were a little different (500/300/100). Push the pace on these intervals since you only have two sets. Ideally your pace gets a little bit faster as the distance decreases. Keep all your 500’s within 3 seconds of each other and the same for the other distances.
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 800 meters @ 60%
Followed by…
Three sets of:
Good mornings x 20 reps
Air Squats x 20 reps
Skipping for height x 20 meters
Skipping for distance x 20 meters
Backward skipping x 20 meters
B.
Running Mechanics Drills:
Two sets of:
Change of position from one foot to another
Carioca
Pulling in place
C.
Six mile run:
Run x 6 minutes
Jog x 2 minutes
Beginner option: 3 mile run (same interval scheme)
Intermediate option: 4.5 mile run (same interval scheme)
Post your pace and sets to comments.
Objective: This is close to the 10k distance that we tested at the beginning of this cycle a few weeks ago. Ideally you are getting more comfortable with the time on your feet and building your aerobic capacity. We did a workout similar to this during our transition week from the last cycle (9/19-9/25) where you ran for 6 minutes and rested for 2 for six sets. This has a distance for you to target. Continue these intervals until you finish 6 miles and see how many sets it takes you.
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:
400 meter run @ 50% pace
Followed by…
Two sets of:
Forward Lunges x 10 reps
Reverse Lunges x 10 reps
Lateral Lunges x 10 reps
High Kicks x 10 (leg straight)
One Leg Jumps x 10 reps
B.
Running Mechanics Drills:
Two sets of:
Forward Change of Support x 10 each leg
Foot Tapping x 20 per leg
Falling Into Wall Drills x 10 each leg
Run 3 sets of suicide sprints increasing your intensity with each one.
Run out 10 meters and back,
20 meters and back,
30 meters and back,
40 meters and back
and finally 50 meters and back.
Perform the first one at about 60% max effort, the second one at 70% max effort and the final one at 80% max effort.
C.
Five sets of:
1000 Meter Run (2.5 laps on a track)
Rest 45 seconds
400 Meter Sprint
Rest 2 minutes
Beginner Option: Two to Three sets
Intermediate Option: Three to Four sets
Objective: The 1000 meter distance is back, with a short recovery before a fast 400. The key to this workout is pacing; if you go out too fast then you won’t have enough time to recover. Keep your 1000 meters at your mile PR pace and push the 400s to be faster.
Post your 1000 and 400 meter times to comments.
D.
Cool down:
5 minute easy jog
10 minutes of static stretching
(focus on the bottom of your feet with lacrosse ball, calves and IT band)
https://youtu.be/Vcfa_BgZDLE
Couch & Double Pigeon
This is a great stretch after you finish your running sessions to help keep your hips open. The first thing you might need to do is pad up your knee with a towel or something soft. Bring your knee down to the ground and the ankle/foot as close as possible to the wall or rack and the opposite leg into a runner’s lunge. From here you can lean forward and feel the stretch in the hips, if you lean back you will feel the stretch in your quads. The more flexible you are, the closer you can have your knee to the rack/wall, the opposite holds true. The less flexible you are, the more likely you will have to have your knee further away from the rack/wall. Spend about 2-3 minutes per side everyday.
For the double pigeon stretch, you’ll want to bring your heel on top of your knee and the opposite knee under the other heel. If you have really tight hips this stretch is going to be very challenging. If you are very flexible then you can add to this stretch by leaning forward and leaning towards both sides for some time (60 seconds suggested).