Every Monday This Page Will be Updated with the Workout of the Week.

The workouts are built towards preparing you specifically and purposefully towards a 10KM, 1/2 or Full Marathon. If you’re interested in joining our training group let me know.

Please share and “enjoy” them with the hashtag #areteendurance


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How to Determine my Paces for Workouts:

There are multiple online pace calculators on the internet. The best place to start is with a recent race result or equivalent performance. There is a tendency to enter times based on what you want to achieve, not where you currently are at. Don’t do it, be honest and you’ll train better and happier. Also be aware that different calculators use different words to describe the same pace zones (threshold or tempo for example). I use the titles described in the first calculator below.

http://fasterrunning.com/calculator

https://runsmartproject.com/calculator/

Daniels Tables (More Advanced Version of the top, for data geeks)

https://www.mcmillanrunning.com/

Workout of the Week – May 17 – May 23, 2021

This workout rewards patience. You want to run your fastest paces at the end.

Warmup (Strides, Drills)

3-5 X 1000 Metres (400 Metres Rest Between). Goal is to increase paces across each of the KM. Example First one at Tempo, then 10KM, then 5KM Paces

4-8 X 200 Metres @ >5KM Race Pace (200 Metres Rest Between)

Warm-down

Workout of the Week – May 10 – May 16, 2021

Continues similar work to previous weeks. Focus is on leg speed and carrying it over into longer intervals.

Warmup (Strides, Drills)

4 X 200 @ >5KM Race Pace (200 Rest Between)

3-4 X 1000 5KM Race Pace (400 Rest Between)

4 X 200 @ >5KM Race Pace (200 Rest Between)

Warm-down

Workout of the Week – May 3 – May 9, 2021

This workout has the opposite structure of last week. A test to see how faster work earlier impacts the longer intervals.

Warmup (Strides, Drills)

2 X 400 @ >5KM Race Pace (400 Rest Between)

1 X 800 @ 5KM Race Pace (400 Rest Between)

1 X 1000 5KM Race Pace (400 Rest Between)

Repeat Twice

Warm-down

Workout of the Week – April 26 – May 2, 2021

Warmup (Strides, Drills)

1 X 1000 5KM Race Pace (400 Rest Between)

1 X 800 @ 5KM Race Pace (400 Rest Between)

2 X 400 @ >5KM Race Pace (400 Rest Between)

Repeat Twice

Warm-down

Workout of the Week – April 19 – 25, 2021

*** Our second 5KM of the year is this Saturday. For more info how to be involved see the following link:  http://areteendurance.com/membership/ ***

Warmup (Strides, Drills) Adjust workload as necessary

1-2 X 1000 @ 5KM Race Pace (400 Rest Between)

1-2 X 800 @ 5KM Race Pace (400 Rest Between)

2-4 X 400 @ >5KM Race Pace (400 Rest Between)

Warm-down

Workout of the Week – April 12 – 18, 2021

*** Steinbach Crew track workout switched to Thursday. If Track is not available, we will still have a workout ***

Warmup (Strides, Drills)

2 X 1000 @ 5KM Race Pace (400 Rest Between)

4 X 800 @ 5KM Race Pace (400 Rest Between)

4 X 400 @ >5KM Race Pace (400 Rest Between)

Warm-down

Workout of the Week – April 5 – 11 2021

Run season is official here! For some more info on how the year will work please see the following link http://areteendurance.com/membership/

Our first 5KM is this Saturday Morning (location is announced Friday)

Tuesday Workouts will start at the Stoneybrook Middle School on April 6, 06:30. Hope to see you there. Anyone welcome.

Warmup (Strides, Drills)

2 X 800 @ 10KM Race Pace (400 Ret Between)

4 X 400 @ 5KM Race Pace (400 Rest Between)

4 X 200 @ >5KM Race Pace (400 Rest Between)

Warm-down

2021

Arete Endurance. I have loved seeing this community grow. It has been a pursuit of mine for many years; a dream to see a group committed to getting the very best out of themselves and to help others do the same. At the same time, I am coaching individually more than I ever have and am fully committed to their athletic and personal success. This has created some blurring lines and need to correct that. I would like to add tiers of membership for 2021.

The biggest plus in membership is events. Putting these on last year was a blast and want to do them better.  They are listed below. It helps us give certainty, goals to shoot for, and a lot of fun.

Another area of focus this year is youth participation. None of these tiers will have costs associated for them for youth. If you know of anyone that would like to get involved, please let me know.

Please note that the individual coached athletes have many more events than are listed below.

Thank you. Greg Penner

Arete Endurance Track Day (Starts April 6)

No Cost includes:

  • Tuesday Run 06:30 Workout (April – October)

Arete Endurance Run

$120.00 for 2021 (Jan – December) includes:

  • Tuesday Run Workout (April – October)
  • Spring 5KM Races (April 10, 24)
  • Summer Race (June 12, Choose your distance)
  • 2 Trail Runs
  • Fall Race Event (Date to be determined)
  • Fall Windup Party
  • T- Shirt

Arete Endurance Triathlon/Bike

$180.00 for 2021 (Jan – December) includes:

  • Tuesday Run Workout (April – October)
  • Indoor Bike Workouts (November – March)
  • Spring 5KM Races (April 10, 24)
  • Summer Race (June 12, Choose your distance)
  • 2 Trail Runs
  • 2 Open Water Swims
  • 2 Cycle Events (TT, Group Ride)
  • Fall Race Event (Date to be determined)
  • Fall Windup Party
  • T- Shirt

Arete Endurance Youth

17 and Under: No cost for any of the above

Run Training 2021

Official start date is April 6, 2021 at 06:30. If interested in joining please contact me. Several changes coming for our regular track season. It’s going to be an excellent year.

Week of October 5 – 11, 2020

The taper workout. Just enough work to keep the legs going, help with taper tantrums, and dial in goal race pace.

Warmup:

10 Minutes of Easy Running, Strides, and Drills

Main-set:

3200 Metres at GOAL Race Pace for Upcoming Race (RPE6-7)

800 Metres Easy (RPE5)

800 Metres Above Goal Race Pace (RPE7-8)

800 Metres Easy (RPE5)

800 Metres Above Goal Race Pace (RPE7-8)

Warmdown:

Aim for 10 minutes of easy running

Week of September 28 – October 4, 2020

One final time to do 800 metre repeats. Our version of Yasso 800’s (rest is shorter). To compare workout was done 5 weeks ago.

Warmup:

10 Minutes of Easy Running, Strides, and Drills

Main-set:

800 Metres at 5KM Race Pace + (RPE8 – 9)

400 Metres at Deep Recovery Pace (RPE4)

Repeat steps 6 – 8 Times.

Warmdown:

Aim for 10 minutes of easy running

Week of September 21 – 27, 2020

Workouts purpose is to run fast on tired legs.

Warmup:

10 Minutes of Easy Running, Strides, and Drills

Main-set:

1600 Metres at 10KM Race Pace (RPE7)

400 Metres at Deep Recovery Pace (RPE5)

Repeat Twice

800 Metres at 5KM Race Pace (RPE8)

400 Metres at Deep Recovery Pace (RPE5)

Repeat Twice

400 Metres at Mile Race Pace (RPE9)

400 Metres at Deep Recovery Pace (RPE5)

Repeat Two-Four Times

Warmdown:

Aim for 10 minutes of easy running

Week of September 21 – 27, 2020

Warmup:

10 Minutes of Easy Running, Strides, and Drills

Main-set:

1600 Metres (10KM Race Pace) (RPE7)

400 Metres at Recovery Pace (RPE4)

Repeat Twice

800 Metres (5KM Race Pace) (RPE8)

400 Metres at Recovery Pace (RPE4)

Repeat Twice

800 Metres (5KM Race Pace +) (RPE9)

400 Metres at Recovery Pace (RPE4)

Repeat Two to Four Times

Warmdown:

Aim for 10 minutes of easy running

Week of September 14 – 20, 2020

Time to test where you are at. 30 minute time trial. Can help with pacing guidance as we continue to work towards the Manitoba (now “virtual” Marathon.  

Warmup:

10 Minutes of Easy Running, Strides, and Drills

Main-set:

200 Metres (Mile Race Pace (RPE9)

200 Metres at Deep Recovery Pace (RPE4)

30 Minute Time Trial (Best Possible Pace)

Warmdown:

Aim for 10 minutes of easy running

Week of September 7 – 13, 2020

If around Steinbach on September 7th, come out for the Virtual Boston Marathon. (Click for info).

Workout today is a blend of speed/tempo. Next week is a time trial! 😉

Warmup:

10 Minutes of Easy Running, Strides, and Drills

Main-set:

200 Metres (Mile Race Pace (RPE9)

200 Metres at Deep Recovery Pace (RPE4)

Repeat 4 Times Then

400 Metres Recovery Pace (RPE5)

20 Minutes at Tempo Pace (RP7) – Tempo is just slower then 10KM Goal Race Pace

400 Metres Recovery Pace (RPE5) Then

200 Metres (Mile Race Pace (RPE9)

200 Metres at Deep Recovery Pace (RPE4)

Repeat the 200/200’s 4 Times

Warmdown:

Aim for 10 minutes of easy running