The final tempo based workout! Warmup: 10 Minutes of a gradual build of pace/effort Mainset: 3:30 Minutes at Tempo Pace (10KM to ½ Marathon Race Pace) RPE7 30 Seconds at RPE9 (Can be done with speed OR Increasing Elevation on Treadmill) 3:30 Minutes at Tempo Pace (10KM to ½ Marathon Race Pace) RPE7 30 Seconds […]
Category: Workout of the Week
Week of Feb 3 – Feb 9, 2020
Warmup: 10 Minutes of a gradual build of pace/effort Mainset: 7 Minutes at Tempo Pace (10KM to ½ Marathon Race Pace) RPE7 30 Seconds at RPE9 (Can be done with speed OR Increasing Elevation on Treadmill) 2 Minutes Easy RPE4 Repeat above 3 Steps Three Times Warmdown: Aim for 10 minutes of easy running […]
Week of Jan 27 – Feb 2, 2020
Warmup: 10 Minutes of a gradual build of pace/effort Mainset: 30 Seconds Strong Effort (RPE8+), 30 Seconds Easy (RPE4) Repeat above 2 Steps 5 Times 6 Minutes at Tempo Pace (10KM to ½ Marathon Race Pace) 1 Minutes Easy Repeat above 2 Steps Three Times Warmdown: Aim for 10 minutes of easy running […]
Week of Jan 20 – Jan 26, 2020
Warmup: 10 Minutes of a gradual build of pace/effort Mainset: 15 Second Stride at Near Max Effort 1 Minute and 45 Seconds Easy Repeat Above 2 Steps Two Times Then 5 Minutes at Tempo Pace (10KM to ½ Marathon Race Pace) 2 Minutes Easy Repeat above 2 Steps Four Times Warmdown: Aim for 10 minutes […]
Week of Jan 13 – Jan 19, 2020
This workout builds on the workout from the previous weeks. Warmup: 10 Minutes of a gradual build of pace/effort Mainset: 8 Minutes at Tempo Pace (10KM to ½ Marathon Race Pace) 2 Minutes Easy Repeat above 2 Steps Two Times Then 15 Second Stride at Near Max Effort 1 Minute and 45 Seconds Easy Repeat […]
Week of Jan 6 – Jan 12, 2020
It’s a New Year and time to start building towards the Spring Races! Increase your base mileage as much as you can and add in this workout to maximize your fitness ceiling. Warmup: 10 Minutes of a gradual build of pace/effort Mainset: 5 Minutes at Tempo Pace (10KM to ½ Marathon Race Pace) 2 Minutes […]
Week of Dec 30 – Jan 5, 2020
Arete Endurance loves goal setting and no better time to do it as the calendar turns. This is your Workout of the Week. If you need a little help putting thoughts to paper, use the attachment below. What’s slightly different is that it’s written from the perspective of looking back at what you achieved, not […]
Week of Dec 23 – Dec 29, 2019
10th and final week of the post race season rebuild. Merry Christmas and Happy Holidays to you all. Arete Endurance has grown a lot in 2019 and I am so grateful and thankful. Its’ fulfilling a dream I’ve always had, to help those that share similar passions and goals. If you have big goals and […]
Week of Dec 16 – Dec 22, 2019
9th week of the post race season rebuild. One more to go and it’s 2020 and time to get serious… ? Warmup: 10 Minutes of a gradual build of pace/effort Mainset: 15 Second Stride RPE9 1:45 RPE5 Repeat above two steps 4 Times then do the following 5:00 At RPE7 (Roughly ½ Marathon Effort for […]
Week of Dec 9 – Dec 15, 2019
8th week of the post race season rebuild. Holding speed for longer is re-introduced. Workout can also be done as a strength workout on a treadmill. Instead of speed, use elevation (6% as an RPE9) Warmup: 10 Minutes of a gradual build of pace/effort Mainset: 30 Second at RPE9 30 Seconds at RPE5 60 Seconds […]