10 Minute Warmup with Drills and Strides Main set: 1000 Metres at 5KM Race Pace 400 Metres Recovery RPE4 400 Metres at “Fast” Pace RPE9 400 Metres Recovery RPE4 400 Metres at “Fast” Pace RPE9 400 Metres Recovery RPE4 Repeat Main set 2-3 Times 10 Minute Warmup […]
Read More… from Arete Endurance Workout of the Week May 9 – 15, 2022
Workout is focused on leg speed, getting the body used to running quickly again after a long winter. Rest breaks are long and relaxed. 10 Minute Warmup with Drills and Strides 800 Metres at 10KM Race Pace Descending to 5KM Race Pace RPE 7-8 400 Metres Recovery RPE4 Repeat 4 – 8 Times 200 Metres […]
Read More… from Arete Endurance Workout of the Week May 2 – 8, 2022
Being early in the season make sure you are well warmed up before the first interval. These are not maximum effort KM repeats. 10 Minute Warmup 1000 Metres at 10KM Race Pace RPE 7-8 400 Metres Recovery RPE4 Repeat 4 – 7 Times 10 Minute Warmup […]
The Boston Workout. Traditional Season Kick-Off Workout. “Simulates” the Boston Marathon Course. 3 Steps of Downhills to start, a flat middle section, and 3 steps of Uphills. 10 Minute Warmup 3 X 400 RPE8 (5KM Race Speed), 400 Rest RPE4 3200 – 5000 RPE7 (Tempo Pace, Roughly 10KM to 1/2 Marathon Pace)* 3 X 400 […]
Last track workout of the season. Workout focused on leg speed and improving your maximal capacity. Warmup (Strides, Drills) 1000 Metres at 5KM Race Pace RPE8 600 Metres Easy Jog (RPE3) Repeat 4 – 6 Times Warm-down […]
Read More… from Workout of the Week – October 4 – October 10, 2021
This marathon running focused workout is one we’ve done a few times this year. Season is almost done, make this one your best. Warmup (Strides, Drills) 2000 Metres at 10KM Race Pace or Better RPE7-8 400 Metres Easy Jog (RPE3) Repeat 3 – 5 Times Warm-down […]
Read More… from Workout of the Week – September 27 – October 3, 2021
Warmup (Strides, Drills) 1600 Metres at 10KM Race Pace RPE7 400 Metres Easy Jog (RPE3) Repeat 2 Times 800 Metres at 5KM Race Pace RPE8 400 Metres Easy Jog (RPE3) Repeat 2 Times 400 Metres at Best Possible Pace RPE9 400 Metres Easy Jog (RPE3) Repeat 2-4 Times Warm-down […]
Read More… from Workout of the Week – September 20 –26, 2021
Steinbach Crew still meeting at 06:15. Warmup (Strides, Drills) 200 Metres at 5KM Race Pace or Better RPE9 200 Metres Easy Jog RPE3 Repeat 4 Times Then 800 Metres at 5KM Race Pace RPE8 400 Metres Easy Jog RPE3 Repeat all steps above 2 to 3 times Warm-down […]
Read More… from Workout of the Week – September 13 – September 19, 2021
Steinbach Crew still meeting at 06:15. Fast and Furious today. Warmup (Strides, Drills) 1000 Metres at 10KM Progressing to 5KM Race Pace or Better RPE7-8 400 Metres Easy Jog RPE3 Repeat 3-5 Times Then 4000 Metres at 5KM Race Pace or Better RPE8-9 400 Metres Easy Jog RPE3 Repeat 2-4 Times Warm-down […]
Read More… from Workout of the Week – September 6 – September 12, 2021
Two workouts are posted this week. First one is for out normal WOTW, the second is for those tapering for this coming weekend! WOTW Warmup (Strides, Drills) 800 Metres at 5KM Race Pace or Better RPE8 400 Metres Easy Jog (RPE3) Repeat 5-8 Times Warm-down Taper Workout Warmup (Strides, Drills) 400 Metres at Mile Pace […]
Read More… from Workout of the Week – August 30 – September 5, 2021