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 focused on races in September – November 2019 please let me know.

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

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/

Week of September 16 – 22, 2019

Our Fall Test Workout. Done week of August 19 – 26 and will repeat again October 7-13

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

Week of September 9 – 15, 2019

Warmup:

10 Minutes of a gradual build of pace/effort

Mainset:

800 Metres At 5KM Race Pace

200 Metres Easy

Repeat 6-10 Times

Warmdown:

Aim for 10 minutes of easy running

Week of September 2 – 8, 2019

Warmup:

10 Minutes of a gradual build of pace/effort

Mainset:

3200 Metres At 10KM Race Pace *

400 Metres Easy

1600 Metres at 10KM Race Pace+

400 Metres Easy

800 Metres At 5KM Race Pace

400 Metres Easy

400 Metres at 5KM Race Pace+

400 Metres Easy

200 Metres at 1 Mile Race Pace

200 Metres Easy (Repeat 200 intervals 4 Times)

100 Metres at 1 Mile Race Pace

100 Metres Easy (Repeat 100 intervals 4 Times)

100 Metres Easy

* Can reduce to 1600 Metres if 3200 Metres would take longer than 15 minutes

Warmdown:

Aim for 10 minutes of easy running

Week of Aug 16 – Sep 1, 2019

Workout is all about creating efficiency and the ability to run significantly over race pace (for long distance runners). It’s a tough one! Pace well. If you need some extra recovery to ensure you can continue to run fast, take more time between sets.

Warmup:

10 Minutes of a gradual build of pace/effort

Mainset:

400 Metres At 10KM Race Pace

200 Metres Easy

400 Metres At 5KM Race Pace

200 Metres Easy

400 Metres At 5KM Race Pace

200 Metres Easy

400 Metres At 3KM Race Pace

200 Metres Easy

Repeat 3-4 Times

Warmdown:

Aim for 10 minutes of easy running

Week of Aug 19 – Aug 25, 2019

Our Fall Test Workout. Will Repeat again week of September 16-22 and October 7-13

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

Week of Aug 12 – Aug 19, 2019

Warmup:

10 Minutes of a gradual build of pace/effort

Mainset:

800 Metres at Tempo/Threshold Pace Minus 10 seconds per mile (Example if your Tempo Pace is 8:00/Mile, Run this at 7:50/Mile

800 Metres Tempo/Threshold Pace Plus 10 seconds per mile (Example if your Tempo Pace is 8:00/Mile, Run this at 8:10/Mile

Repeat 2-3 Times without Break

400 Metres ULTRA Easy

800 Metres at Tempo/Threshold Pace – 10 seconds per mile

800 Metres Tempo/Threshold Pace +10 seconds per mile

Repeat 2 Times without Break

Warmdown:

Aim for 10 minutes of easy running

Week of Aug 5 – Aug 11, 2019

Steinbach Crew at the Track

Warmup:

10 Minutes of a gradual build of pace/effort

Mainset:

1000 Metres at 10KM Race Pace

200 Meters Ultra Easy Turtle Pace

Repeat 5-7 Times

Warmdown:

Aim for 10 minutes of easy running

Week of July 29 – August 4, 2019

Steinbach Crew at the Track

This is a tough set, we’re going the opposite of normal progression. Purpose is to teach your brain you can still run fast when tired.

Warmup:

10 Minutes of a gradual build of pace/effort

Mainset:

400 Metres at 5KM Race Pace or Faster

400 Meters Easy Jog Recovery

800 Metres at 5KM Race Pace or Faster

400 Meters Easy Jog Recovery

1200 Metres at 5KM Race Pace or Faster

400 Meters Easy Jog Recovery

1600 Metres at 5KM Race Pace

400 Meters Easy Jog Recovery

2000 Metres at 5KM Race Pace

400 Meters Easy Jog Recovery

Warmdown:

Aim for 10 minutes of easy running

Week of July 22 – July 28, 2019

Steinbach Crew at the Track

Warmup:

10 Minutes of a gradual build of pace/effort

Mainset:

800 Metres at 5KM Race Pace or Faster

400 Meters Easy Jog Recovery

Repeat 6 Times

Warmdown:

Aim for 10 minutes of easy running

Week of July 15 – July 21, 2019

Steinbach Crew Back to the Track!

Warmup:

10 Minutes of a gradual build of pace/effort

Mainset:

1200 Meters at Marathon Race Pace (6 out of 10 on Effort)

400 Meters Easy Jog Recovery

1200 Meters at ½ Marathon Race Pace (7 out of 10 on Effort)

400 Meters Easy Jog Recovery

1200 Meters at 10Km Race Pace (8 out of 10 on Effort)

400 Meters Easy Jog Recovery

1200 Meters at 5KM Race Pace (9 out of 10 on Effort)

400 Meters Easy Jog Recovery

Can Repeat the final 1200 if you’re feeling strong

Warmdown:

Aim for 10 minutes of easy running

Week of July 8 – July 14, 2019

Steinbach Crew Meeting at Abe’s Hill. Final week off track.

Warmup:

10 Minutes of a gradual build of pace/effort

Mainset:

1 Minute at RPE9

1 Minute at RPE5

Repeat 10 Times

5 Minutes RPE5

1 Minute at RPE9

1 Minute1 at RPE5

Repeat 10 Times

Warmdown:

Aim for 10 minutes of easy running

Week of July 1 – July 7, 2019

Steinbach Crew Meeting at Soccer Park (Workout below is similar but will be adapted to field)

Second week of our seasonal rebuild.

Warmup:

10 Minutes of a gradual build of pace/effort

Mainset:

15 Seconds RPE9, 45 Seconds RPE5 (Repeat 4 Times)

20 Seconds RPE9, 40 Seconds RPE5 (Repeat 4 Times)

30 Second RPE9, 30 Seconds RPE (Repeat 4 Times)

THEN…

10 Minute Tempo Pace RPE7

5 Minute Easy RPE5

THEN…

30 Second RPE9, 30 Seconds RPE (Repeat 2 Times)

20 Seconds RPE9, 40 Seconds RPE5 (Repeat 2 Times)

15 Seconds RPE9, 45 Seconds RPE5 (Repeat 2 Times)

Warmdown:

Aim for 10 minutes of easy running

Week of June 24 – June 30, 2019

Steinbach Crew Meeting at Abe’s Hill (Workout below is not ours)

It’s time to reset and start building up fitness again. Workouts will work towards being in peak shape for the fall.

Warmup:

10 Minutes of a gradual build of pace/effort

Mainset:

5 Minutes at RPE 7, or “around” your Tempo Pace (Between your 1/2 Marathon to Goal Marathon Pace for this time of the year…)

2 Minutes Easy Running RPE 5

Repeat the Above Two Steps 3 Times

THEN…

15 Second Stride at RPE 9

1 Minute and 45 Seconds of Easy Running at RPE 5

Repeat the Above Two Steps 3 Times

Warmdown:

Aim for 10 minutes of easy running