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 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

Week of June 29 – July 5, 2020

Suggestion to run this workout on a grass field. This is the second week of a seasonal reset and a chance to work on form and leg turnover. Steinbach Crew meet at the Soccer Park. We’ll do an altered version of this workout.

Warmup:

10 Minutes of a gradual build of pace/effort

Main-set:

100 Metres Quick RPE8/100 Metres Cruise RPE6

Repeat 4 Times

12 Minute Tempo RPE7 (Roughly ½ Marathon to 10KM Effort)

Warmdown:

Aim for 10 minutes of easy running

Week of June 22 – 28, 2020

This week marks a reset and rebuild towards fall events. Workout requires a hill that takes 20-30 seconds to climb. Steinbach Crew meet at Abe’s Hill. We’ll do an altered version of this workout.

Warmup:

10 Minutes of a gradual build of pace/effort

Main-set:

20-30 Second Hill Climb RPE9. Alternate between bounding up the hill and just quick running

3-4 Minutes Easy Running RP5

Repeat 8 – 10 Times

Warmdown:

Aim for 10 minutes of easy running

Week of June 15 – 21, 2020

This is the Arete Endurance Taper Workout. If tapering run the 3200 Metres at your goal pace (for ½ Marathon and Higher). Then slightly increase pace for the following 800 Metre intervals.

Warmup:

10 Minutes of a gradual build of pace/effort

Main-set:

3200 Metres (2 Miles) At Tempo (Between ½ Marathon Pace and 10KM Race Pace) RPE7

800 Metres Easy RPE4

800 Metres at 10KM Race Pace RPE7.5

800 Metres Easy RPE

800 Metres at 5KM Race Pace RPE8

Warmdown:

Aim for 10 minutes of easy running

Week of June 8 – 14, 2020

Classic workout. Goal is to increase pace throughout each repeat to reach 5KM race.

Warmup:

10 Minutes of a gradual build of pace/effort

Main-set:

1000 Metres Starting at Tempo Effort and Increase Pace Each Repeat

400 Metres Easy RPE4

Repeat 3-6 Times

Warmdown:

Aim for 10 minutes of easy running

Week of June 1 – 7, 2020

Workout is the final of a 3 part build. The sharpest and the quickest. Ready to run fast?

Warmup:

10 Minutes of a gradual build of pace/effort

Main-set:

100 Metres at >5KM Pace RPE9

100 Metres at RPE4 Easy Recovery

Repeat Above 2 Steps Four Times

800 Metres at >5KM Pace RPE9

400 Metres at RPE4 Easy Recovery

Repeat Main-set 3-4 Times

Warmdown:

Aim for 10 minutes of easy running

Week of May 25 – May 31, 2020

Workout builds on last week (similar structure) and is done at a higher speed

Warmup:

10 Minutes of a gradual build of pace/effort

Main-set:

200 Metres at >5KM Pace RPE9

200 Metres at RPE4 Easy Recovery

200 Metres at >5KM Pace RPE9

200 Metres at RPE4 Easy Recovery

1600 Metres (1 Miles) at 5KM Pace RPE8

400 Metres at RPE4 Easy Recovery

Repeats All Steps 2-3 Times

Warmdown:

Aim for 10 minutes of easy running

Week of May 18 – May 24, 2020

Warmup:

10 Minutes of a gradual build of pace/effort

Main-set:

800 Metres at >10KM Pace RPE7

400 Metres at RPE4 Easy Recovery

Repeat Above Two steps 2 Times

3200 Metres (2 Miles) at Tempo Pace RPE6

400 Metres at RPE4 Easy Recovery

800 Metres at >10KM Pace RPE7

400 Metres at RPE4 Easy Recovery

Repeat Above Two steps 2 Times

Warmdown:

Aim for 10 minutes of easy running

RUN: Week of May 11 – May 17, 2020

Warmup:

10 Minutes of a gradual build of pace/effort

Main-set:

1000 Metres at Increasing Pace Each Interval (Starting at 10KM Pace, Increasing to Sub 5KM Pace)

400 Metres at RPE4 Easy Recovery

Repeat Above Two steps 4 Times

1600 Metres Run as 100 Metres Fast (RPE9), 100 Metres Medium (RPE6). On Track Run the Straights Fast, Cruise the Curves

Warmdown:

Aim for 10 minutes of easy running

RUN: Week of May 4 – May 10, 2020

Warmup:

10 Minutes of a gradual build of pace/effort

Main-set:

600 Metres at 10KM/5KM Race Effort RPE8

200 Metres at RPE4 Easy Recovery

Repeat Above Two steps 6-8 Times

200 Metres at Near Max Effort RPE9

200 Metres at RPE4 Easy Recovery

Repeat Above Two steps 2-4 Times

Warmdown:

Aim for 10 minutes of easy running

BIKE: Week of May 4 – May 10, 2020

Join me Online at Zoom where I’ll lead the workout. Also via Zwift.

Time: May 4, 2020 19:30 Central Time

Join Zoom Meeting

https://us02web.zoom.us/j/85692065484Workout:

5 Minute Warmup RPE 4-7 40-90%FTP

2 Minute Recovery RPE5 60%FTP

Riding The Waves

3 Mins @ 100% FTP (RPE 8 RPM 90+)
3 Mins @ 90% FTP (RPE 7.5 RPM 80)
3 Mins @ 105% FTP RPE 8.5 RPM 90+)
3 Mins @ 85% FTP RPE 7 RPM 80)
3 Mins @ 110%FTP RPE 9 RPM 90+)
3 Mins @ 80% FTP RPE 7 RPM 80)

3 Minute Recovery RPE5 50%FTP

3 Mins @ 100% FTP (RPE 8 RPM 90+)
3 Mins @ 90% FTP (RPE 7.5 RPM 80)
3 Mins @ 105% FTP RPE 8.5 RPM 90+)
3 Mins @ 85% FTP RPE 7 RPM 80)
3 Mins @ 110%FTP RPE 9 RPM 90+)

5 Minute Warmdown RPE 5-3 60-40%FTP