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/

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 7^th, 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

Week of August 31 – September 6, 2020

1600 (Or 1 Mile) Repeats. Aim for 4 complete and see if you can do the 5^th. Paces increase per interval. Tough day, but you’ll be happy you did it.

Warmup:

10 Minutes of Easy Running, Strides, and Drills

Main-set:

1600 Metres (Or 1 Mile at 10KM Race Pace (RPE7)

400 Metres at Deep Recovery Pace (RPE4)

1600 Metres (Or 1 Mile at 10KM Race Pace (RPE7)

400 Metres at Deep Recovery Pace (RPE4)

1600 Metres (Or 1 Mile at 5KM Race Pace (RPE8)

400 Metres at Deep Recovery Pace (RPE4)

1600 Metres (Or 1 Mile at 5KM Race Pace (RPE8)

400 Metres at Deep Recovery Pace (RPE4)

1600 Metres (Or 1 Mile at5 KM Race Pace+ (RPE9)

400 Metres at Deep Recovery Pace (RPE4)

Warmdown:

Aim for 10 minutes of easy running

Week of August 24 – 30, 2020

Our version of Yasso 800’s! (Rest is shorter with this one). Workouts are now all set to focus on the Manitoba Marathon. This workout will be repeated September 28 – October 4^th.

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 August 17 – 23, 2020

Excellent Day Out 2 is this Saturday (August 22) at Birds Hill. Any endurance activity, any distance of your choosing. Most triathletes are starting at 09:00, runners and cyclists earlier. Aid station support. Don’t miss!

Workout this week could be titled “changing gears”. 800 Metres at Tempo followed by 800 Metres at Goal Race Pace (1/2 or Marathon), repeated.

Warmup:

10 Minutes of Easy Running, Strides, and Drills

Main-set:

800 Metres at Threshold/Tempo Pace (10KM Race Pace-ish) (RPE7)

800 Metres at Goal Race Pace (for either ½ or Marathon) (RPE6)

Repeat steps 2 -3 Times Then

400 Metres at Deep Recovery Pace (RPE4) Then

800 Metres at Threshold/Tempo Pace (10KM Race Pace-ish) (RPE7)

800 Metres at Goal Race Pace (for either ½ or Marathon) (RPE6)

Repeat steps 2 -3 Times

Warmdown:

Aim for 10 minutes of easy running

Week of August 10 – 16, 2020

Workout is a mixture of leg speed and tempo. Trying to hit all running speeds with this workout. If on a track run the straights as the fast 100’s, curves at the Cruise Tempo 100’s.

Warmup:

10 Minutes of Easy Running, Strides, and Drills

Main-set:

100 Metres at 5KM Race Pace+ (RPE9)

100 Metres at Cruise Tempo Pace (Roughly Marathon Pace) (RPE6)

Repeat 8-12 Times Then

400 Metres at Deep Recovery Pace (RPE4)

1600-3200 Metres at Tempo Pace (Roughly 10KM Race Pace)

400 Metres at Deep Recovery Pace (RPE4) Then

100 Metres at 5KM Race Pace+ (RPE9)

100 Metres at Cruise Tempo Pace (Roughly Marathon Pace) (RPE6)

Repeat 8-12 Times

Warmdown:

Aim for 10 minutes of easy running

Week of August 3 – 9, 2020

This week follows similar structure to last weeks but is focused on V02 max instead of leg speed. Still tough. 😉

Warmup:

10 Minutes of Easy Running, Strides, and Drills

Main-set:

400 Metres at 5KM Race Pace+ (RPE9)

200 Metres at Deep Recovery Pace (RPE4)

Repeat 1 Time

800 Metres at 5KM Race Pace (RPE8)

400 Metres at Deep Recovery Pace (RPE4)

Repeat 2 Times

1600 Metres at 10KM/5KM Race Pace (RPE8)

400 Metres at Deep Recovery Pace (RPE4)

Repeat 2 Times

800 Metres at 5KM Race Pace (RPE8)

400 Metres at Deep Recovery Pace (RPE4)

Repeat 2 Times

400 Metres at 5KM Race Pace+ (RPE9)

200 Metres at Deep Recovery Pace (RPE4)

Repeat 1 Time

Warmdown:

Aim for 10 minutes of easy running

Week of July 27 – August 2, 2020

Workout is tough. You will run nearly 5KM of intervals at a fast pace. Use the recoveries to prepare for next intervals by running easy.

Warmup:

10 Minutes of Easy Running, Strides, and Drills

Main-set:

200 Metres at Near Max Speed (RPE9)

200 Metres at Deep Recovery Pace (RPE4)

Repeat 4 Times

400 Metres at 5KM Race Pace+ (RPE9)

400 Metres at Deep Recovery Pace (RPE4)

Repeat 2 Times

800 Metres at 5KM Race Pace (RPE8)

400 Metres at Deep Recovery Pace (RPE4)

Repeat 2 Times

400 Metres at 5KM Race Pace+ (RPE9)

400 Metres at Deep Recovery Pace (RPE4)

Repeat 2 Times

200 Metres at Near Max Speed (RPE9)

200 Metres at Deep Recovery Pace (RPE4)

Repeat 4 Times

Warmdown:

Aim for 10 minutes of easy running

Week of July 20 – July 26, 2020

KM Repeats at goal 10KM Race Pace. Very short recoveries between.

Warmup:

10 Minutes of Strides and Drills

Main-set:

1000 Metres at 10KM Goal Race Pace or Above (RPE8)

200 Metres at Deep Recovery Pace (RPE4)

Repeat 6 – 10 Times

Warmdown:

Aim for 10 minutes of easy running

Week of July 13 – July 19, 2020

After the last few weeks of leg speed work, time to test ourselves. Steinbach crew, choose either to time trial the 5KM, run tempo, or help pace someone else to a new PB.

Warmup:

10 Minutes of Strides and Drills

Main-set:

200 Metres at 5KM Race Pace or Above (RPE8+)

200 Metres at Deep Recovery Pace (RPE4)

Repeat Twice

400 Metres at Tempo Pace RPE7

3-4 Minutes Total Rest

5KM Time Trial

Warmdown:

Aim for 10 minutes of easy running

Week of July 6 – July 12, 2020

Continued work on leg speed and reaching top velocity. Goal is to keep strong form during each of the 400 repeats. If form or pace drops, take more rest between. Steinbach Crew back at the track.

Warmup:

10 Minutes of Strides, Drills and jogging

Main-set:

400 Metres at 5KM Race Pace or Above (RPE8+)

400 Metres at Deep Recovery Pace (RPE4)

Repeat 6-10 Times

Warmdown:

Aim for 10 minutes of easy running