Steinbach Crew at the Track This is a tough set, we’re going the opposite of normal progression. Purpose is to teach your brain you can still run fast when tired. Warmup: 10 Minutes of a gradual build of pace/effort Mainset: 400 Metres at 5KM Race Pace or Faster 400 Meters Easy Jog Recovery 800 Metres […]
Month: July 2019
Week of July 22 – July 28, 2019
Steinbach Crew at the Track Warmup: 10 Minutes of a gradual build of pace/effort Mainset: 800 Metres at 5KM Race Pace or Faster 400 Meters Easy Jog Recovery Repeat 6 Times Warmdown: Aim for 10 minutes of easy running […]
Week of July 15 – July 21, 2019
Steinbach Crew Back to the Track! Warmup: 10 Minutes of a gradual build of pace/effort Mainset: 1200 Meters at Marathon Race Pace (6 out of 10 on Effort) 400 Meters Easy Jog Recovery 1200 Meters at ½ Marathon Race Pace (7 out of 10 on Effort) 400 Meters Easy Jog Recovery 1200 Meters at 10Km […]
Week of July 8 – July 14, 2019
Steinbach Crew Meeting at Abe’s Hill. Final week off track. Warmup: 10 Minutes of a gradual build of pace/effort Mainset: 1 Minute at RPE9 1 Minute at RPE5 Repeat 10 Times 5 Minutes RPE5 1 Minute at RPE9 1 Minute1 at RPE5 Repeat 10 Times Warmdown: Aim for 10 minutes of easy running […]
Week of July 1 – July 7, 2019
Steinbach Crew Meeting at Soccer Park (Workout below is similar but will be adapted to field) Second week of our seasonal rebuild. Warmup: 10 Minutes of a gradual build of pace/effort Mainset: 15 Seconds RPE9, 45 Seconds RPE5 (Repeat 4 Times) 20 Seconds RPE9, 40 Seconds RPE5 (Repeat 4 Times) 30 Second RPE9, 30 Seconds […]