Second week of the rebuild. Same workout, try to run it 3 times this week. Goal is to re-teach body to run fast bundled with easy running. Warmup: 10 Minutes of a gradual build of pace/effort Mainset: 15 Second Stride at Near Max Effort 4:45 Easy Running Repeat 5 Times Warmdown: Aim for 5 minutes […]
Month: October 2019
Week of Oct 21- 27, 2019
Season is over and it is time to rebuild. Best way to do that is to focus on raw speed and strength. The new several months will have this focus. The following workout could be done a couple times in the week. Warmup: 10 Minutes of a gradual build of pace/effort Mainset: 15 Second Stride […]
Week of Oct 14- 20, 2019
Taper Workout for ½ or full Marathoner’s. Steinbach crew, our outdoor season finale. Warmup: 10 Minutes of a gradual build of pace/effort Mainset: 3200 Metres at Goal Race Pace (1/2 or Marathon) 800 Metres Easy 800 Metres at 5KM Race Pace 800 Metres Easy 800 Metres at 5KM Race Pace Warmdown: Aim for 10 minutes […]
Week of Oct 7- 13, 2019
Our Fall Test Workout. Last done week of August 19 – 26 and September 16-22. Warmup: 10 Minutes of a gradual build of pace/effort Mainset: 1600 Metres Starting at 10KM Race Pace and Increasing Speed Each Interval 400 Metres Easy Between Repeat 3-5 Times Warmdown: Aim for 10 minutes of easy running […]