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


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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/

Week of November 11 – 17, 2019

Fourth week of the post race season rebuild. Aim to do workout twice this week. Here is as really good article on why endurance athletes should incorporate speed workouts.

https://www.outsideonline.com/2405167/speed-reserve-running-research

Warmup:

10 Minutes of a gradual build of pace/effort

Mainset:

20 Second Stride at 90% Effort

1:40 Easy Running

Repeat 5 Times

10 Minutes Easy/Steady Running. Pace should be comfortable. Once complete repeat the following.

20 Second Stride at 90% Effort

1:40 Easy Running

Repeat 5 Times

Warmdown:

Aim for 10 minutes of easy running

Week of November 4 – Nov 10, 2019

Third week of the post race season rebuild. Workout can be run on a treadmill (aim for 6%+ for the incline) or on a small hill. Aim to do workout twice this week.

Warmup:

10 Minutes of a gradual build of pace/effort

Mainset:

20-30 Second Hill Climb at Near Max Effort

2:30 Easy Running Between

Repeat 8-10 Times

Warmdown:

Aim for 5 minutes of easy running

Week of Oct 28- Nov 3, 2019

Second week of the rebuild. Same workout, try to run it 3 times this week. Goal is to re-teach body to run fast bundled with easy running.

Warmup:

10 Minutes of a gradual build of pace/effort

Mainset:

15 Second Stride at Near Max Effort

4:45 Easy Running

Repeat 5 Times

Warmdown:

Aim for 5 minutes of easy running

Week of Oct 21- 27, 2019

Season is over and it is time to rebuild. Best way to do that is to focus on raw speed and strength. The new several months will have this focus. The following workout could be done a couple times in the week.

Warmup:

10 Minutes of a gradual build of pace/effort

Mainset:

15 Second Stride at Near Max Effort

4:45 Easy Running

Repeat 5 Times

Warmdown:

Aim for 5 minutes of easy running

Week of Oct 14- 20, 2019

Taper Workout for ½ or full Marathoner’s. Steinbach crew, our outdoor season finale.

Warmup:

10 Minutes of a gradual build of pace/effort

Mainset:

3200 Metres at Goal Race Pace (1/2 or Marathon)

800 Metres Easy

800 Metres at 5KM Race Pace

800 Metres Easy

800 Metres at 5KM Race Pace

Warmdown:

Aim for 10 minutes of easy running

Week of Oct 7- 13, 2019

Our Fall Test Workout. Last done week of August 19 – 26 and September 16-22.

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 Sept 30 – Oct 6, 2019

Arete Endurance 1:59 Challenge Workout.  Themed after the upcoming worlds fastest marathon attempt and our final “short” interval workout of the season. Steinbach crew, workout will have a big twist… 😉

Warmup:

10 Minutes of a gradual build of pace/effort

Mainset:

1 Minute and 59 Seconds at 1 Mile Race Pace (RPE9)

1 Minute and 59 Seconds at Easy Recovery Pace (RPE4)

Repeat 10 – 12 Times

Warmdown:

Aim for 10 minutes of easy running

Week of September 23 – 29, 2019

Steinbach Crew will be doing a variation of this workout. Hot Pursuit style…. 😉

Warmup:

10 Minutes of a gradual build of pace/effort

Mainset:

1000 Metres Starting at 10KM Race Pace and Increasing Speed Each Interval

200 Metres Easy Between

Repeat 4 – 7 Times

Warmdown:

Aim for 10 minutes of easy running

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