We are on week 6 of this cycle – this current cycle will run through the middle of December when we will re-test your 10k. How has the volume been? Are you noticing improvement in your pacing?
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SessionĀ One
VO2MAX Workout
A.
Warm Up:
Run x 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 Mechanic 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 needed
Sprint 50 meters @ 90% effort
C.
Four sets of:
Sprint x 400 meters (1 lap on the track)
Jog x 200 meters
Sprint x 200 meters (1/2 lap on the track)
Rest 2 Minutes
Beginner Option: Two sets
Intermediate Option: Three sets
Objective: Your 400 meters should be about 5-10 seconds faster than your mile pace. You’ll have the 200 meter jog to recover and then the 200 meter sprint should be at near max effort. Keep your 400 meter sprints within 3-5 seconds of each other and keep your 200-meter sprints within 2-3 seconds of each other. Post your 400/200-meter times to comments.
D.
Cool down:
800 meter jog (2 laps around the track)
10 minutes of static stretching (Hamstrings, Calves, Hips)
Session Two
Aerobic Threshold Workout
A.
Warm Up
Two sets of:
200 meter run
200 meter jog
Followed by…
Two sets of:
Samson Stretch x 10 each leg
Duck Walk x 20 meters
Bear Crawl x 20 meters
Speed Skaters x 10 each side
Broad Jumps x 10 reps
B.
Running Mechanic Drills
Two sets of:
Change of Position Drill (from one foot to another) x 20 each side
Hands Behind Back Drill x 20 meters
Pulling in Place x 20 each leg
Followed by…
50 meter sprint @ 50% effort
Rest 30 seconds
100 meter sprint @ 60% effort
Rest 30 seconds
50 meter sprint @ 70% effort
Rest 30 seconds
100 meter sprint @ 80% effort
C.
Complete 5 sets of:
Run x 8 minutes
Rest 3 minutes
Beginner option: Three sets
Intermediate option: Four sets
Objective: This workout is similar to what you did the week of October 10th-16th but you have less rest and an additional set. The goal is similar, run this 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. If youāve been following the program for a little bit now then hopefully you are getting better at pacing. If you are new to the program make sure you donāt go out too fast so that you can maintain your pace for all of the working sets with these longer run intervals.
D.
Cool down:
2 minute jog
15 minutes of static stretching (Shoulders, IT Band and bottoms of your feet with Lacrosse Ball)
Session Three
Lactate Threshold
A.
Warm Up
Run x 3 minutes @ 50-60%
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 Mechanic Drills
Two sets of:
Ball of Foot Hopping Drill
Partner Falling Drill
Carioca Drill x 20 meters
Followed by…
30 seconds of running (60-70%)
30 seconds of jogging
30 seconds of running (70-80%)
30 seconds of jogging
30 seconds of running (80-90%)
30 seconds of jogging
C.
Complete as many rounds as possible in 25 minutes of the following distances:
1200 Meter run (3 laps on a track)
Rest as needed
1000 Meter run (2.5 laps on a track)
Rest as needed
800 Meter run (2 laps on a track)
Rest as needed
Beginner Option: 15 minutes
Intermediate Option: 20 minutes
Post your times for the intervals to the comments.
Objective: The time domain is set: 25 minutes to get as many intervals as possible of the varied distances. These should be run at near your 5k pace, which you should be able to maintain with short rest in between. Weāve ran all these distances before, so you should be familiar with your pacing for these. If you average 7 minute miles on your 5k then see if you can keep that for all of these distances. The key is going to be your rest periods. If you feel good and want to push the pace, shorten the rest and see if you are still able to hold your pace.
D.
Cool Down
Jog x 5 minutes
10 minutes of static stretching (Focus on Achilles, Shins, Quads & Hips)
https://www.youtube.com/watch?v=GU7x4PxBiPU
Maintain Ideal Position: Posture Drill
From the top down the head should be stacked over the shoulders, shoulders over the hips, and hips over the ankles. We want the arms at the side with a bend at the elbow at 90 degrees. Make sure the hands are nice and relaxed (as if one were holding an egg or potato chip) so there is no clenching of the palms or fists. Keep the feet relaxed; not pointed forward or back, just hanging so the heel is directly under the hip joint if being viewed from the profile. Ensure the support leg (leg thatās in contact with the ground) is slightly bent at the knee so muscle elasticity is retained.