SessionĀ One
VO2MAX Workout
A.
Warm-up:
Run for 5 minutes @ 50% (moderate pace)
Followed by…
Two sets of:
High Knees x 20 meters
Butt Kickers x 20 meters
Parallel Leg Swings x 10 each leg
Lateral Leg Swings x 10 each leg
B.
Running Mechanic Drills
Two sets of:
Ideal Position (hold for 30s each leg)
Charlies Angels Drill – 20 meters
Change of Position (Support) Drill with back against the wall
Followed by…
200 meter sprint @ 70% effort
100 meter walk recover
200 meter sprint @ 80% effort
100 meter walk recover
C.
Two sets of:
400 Meter Run
Rest 3 minutes
300 Meter Run
Rest 2 minutes
200 Meter Run
Rest 1 minute
100 Meter
Rest 5 minutes
Objective: The goal of this workout is speed. You are only going through these intervals twice, so make sure you put everything you can into them. Your pace should be about 10-15 seconds faster than your mile time trial pace. If you run a 6 minute mile then your 400s should be about 1:15-1:20. The rest decreases, but so does the distance which should give you adequate time to be able to put in full effort.
Post your 400/300/200/100 times to the blog.
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 @ 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:
Change of Support (Posture) Drill: Back Against the Wall
Carioca x 20 meters
Followed by…
Three sets of:
100 Meter Striders, increasing speed each 20 meters until you reach approximately 85-90%
C.
Six sets of:
Run x 6 minutes
Rest 2 minutes
Objective: This is a transition week from the 5k cycle. Go out and run this at a moderate pace and don’t worry too much about the distance covered.
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:
Run 800 meters @ 60%
Followed by…
Two sets of:
High Knees x 20 meters
Butt Kicks x 20 meters
A/B/C Skips each x 20 meters
B.
Running Mechanic Drills:
Two sets of:
Ball of foot hopping drills
Pulling with forward movement
Followed by…
Sprint 50 meters @ 60%
Rest as needed
Sprint 50 meters @ 70%
Rest as needed
Sprint 50 meters @ 80%
Rest as neeed
Sprint 50 meters @ 90%
C.
Ten sets of:
400 Meter Run (fast)
200 Meter Jog (recovery)
Objective: Keep these at a fast pace but don’t stress too much about your times. Shoot to keep your 400 meter runs within 5 seconds of each other, but don’t worry about it being super fast this week. We will get back to giving you specific pace zones when the cycle starts next week. The rest between your intervals is an easy 200 meter jog before starting your next interval.
D.
Cool down:
5 minute easy jog
10 minutes of static stretching
(Focus on hips, calves and quads)
https://www.youtube.com/watch?v=aXH9hL1bVcI
Pulling In Place
This drill starts with a jog in place, then you will practice pulling one leg at a time into your ideal position. There wonāt be a pause at all, you pull the leg up and it will go right back down. The key here is going to be the use of your hamstring to pull the leg/foot up. The most common mistakes in this drill is yanking the leg up with your hip which ends up looking more like a high knee, or the opposite where you pull the heel up, but not the knee and it ends up looking like a butt kick. You want to find the happy medium where the heel pulls up directly underneath the hip joint, looking like the ideal position. Practice doing 20 pulls on each leg followed by 20 meters of running.