Our version of Yasso 800’s! (Rest is shorter with this one). Workouts are now all set to focus on the Manitoba Marathon. This workout will be repeated September 28 – October 4th. Warmup: 10 Minutes of Easy Running, Strides, and Drills Main-set: 800 Metres at 5KM Race Pace + (RPE8 – 9) 400 Metres at […]
Category: Workout of the Week
Week of August 17 – 23, 2020
Excellent Day Out 2 is this Saturday (August 22) at Birds Hill. Any endurance activity, any distance of your choosing. Most triathletes are starting at 09:00, runners and cyclists earlier. Aid station support. Don’t miss! Workout this week could be titled “changing gears”. 800 Metres at Tempo followed by 800 Metres at Goal Race Pace […]
Week of August 10 – 16, 2020
Workout is a mixture of leg speed and tempo. Trying to hit all running speeds with this workout. If on a track run the straights as the fast 100’s, curves at the Cruise Tempo 100’s. Warmup: 10 Minutes of Easy Running, Strides, and Drills Main-set: 100 Metres at 5KM Race Pace+ (RPE9) 100 Metres at […]
Week of August 3 – 9, 2020
This week follows similar structure to last weeks but is focused on V02 max instead of leg speed. Still tough. ? Warmup: 10 Minutes of Easy Running, Strides, and Drills Main-set: 400 Metres at 5KM Race Pace+ (RPE9) 200 Metres at Deep Recovery Pace (RPE4) Repeat 1 Time 800 Metres at 5KM Race Pace (RPE8) […]
Week of July 27 – August 2, 2020
Workout is tough. You will run nearly 5KM of intervals at a fast pace. Use the recoveries to prepare for next intervals by running easy. Warmup: 10 Minutes of Easy Running, Strides, and Drills Main-set: 200 Metres at Near Max Speed (RPE9) 200 Metres at Deep Recovery Pace (RPE4) Repeat 4 Times 400 Metres at […]
Week of July 20 – July 26, 2020
KM Repeats at goal 10KM Race Pace. Very short recoveries between. Warmup: 10 Minutes of Strides and Drills Main-set: 1000 Metres at 10KM Goal Race Pace or Above (RPE8) 200 Metres at Deep Recovery Pace (RPE4) Repeat 6 – 10 Times Warmdown: Aim for 10 minutes of easy running […]
Week of July 13 – July 19, 2020
After the last few weeks of leg speed work, time to test ourselves. Steinbach crew, choose either to time trial the 5KM, run tempo, or help pace someone else to a new PB. Warmup: 10 Minutes of Strides and Drills Main-set: 200 Metres at 5KM Race Pace or Above (RPE8+) 200 Metres at Deep Recovery […]
Week of July 6 – July 12, 2020
Continued work on leg speed and reaching top velocity. Goal is to keep strong form during each of the 400 repeats. If form or pace drops, take more rest between. Steinbach Crew back at the track. Warmup: 10 Minutes of Strides, Drills and jogging Main-set: 400 Metres at 5KM Race Pace or Above (RPE8+) 400 […]
Week of June 29 – July 5, 2020
Suggestion to run this workout on a grass field. This is the second week of a seasonal reset and a chance to work on form and leg turnover. Steinbach Crew meet at the Soccer Park. We’ll do an altered version of this workout. Warmup: 10 Minutes of a gradual build of pace/effort Main-set: 100 Metres […]
Week of June 22 – 28, 2020
This week marks a reset and rebuild towards fall events. Workout requires a hill that takes 20-30 seconds to climb. Steinbach Crew meet at Abe’s Hill. We’ll do an altered version of this workout. Warmup: 10 Minutes of a gradual build of pace/effort Main-set: 20-30 Second Hill Climb RPE9. Alternate between bounding up the hill […]