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/

Arete Endurance Workout of the Week 2025 #13: July 14 – July 20

Abe’s Hill Area for Steinbach Runners. Cross Country Workout #3

10 Minutes Warmup.
Ideally, includes A, B, and C Drills, plus a few Strides.
Can be extended for a total of 20 minutes, whatever makes you feel ready

Cross Country Tempo Running

10 Minutes Tempo Effort (RPE7+)

3 Minutes Easy

Repeat 3 Times

10-20 Warm Down

Arete Endurance Workout of the Week 2025 #12: July 7 – July 13

Steinbach Soccer Park for Steinbach Runners

10 Minutes Warmup.
Ideally Includes A, B, and C Drills Plus a few Strides.
Can be extended for a total of 20 minutes, whatever makes you feel ready

Cross Country Tempo Running #2

10 Minutes Tempo Effort (RPE7+)

3 Minutes Easy

Repeat 3 Times

10-20 Warm Down

Arete Endurance Workout of the Week 2025 #11: June 30 – July 6

Abe’s Hill Area for Steinbach Runners

10 Minutes Warmup.
Ideally Include A, B, and C Drills Plus a few Strides.
Can be extended for a total of 20 minutes, whatever makes you feel ready

Cross Country Tempo Running

10 Minutes Tempo Effort (RPE7+)

3 Minutes Easy

Repeat 3 Times

10-20 Warm Down

Arete Endurance Workout of the Week 2025 #10: June 27 – 29

10 Minutes Warmup.
Ideally Include A, B, and C Drills, Plus a few Strides.
Can be extended for a total of 20 minutes, whatever makes you feel ready

400 Metres repeats at goal 10KM Race Pace or Better
400 Metres as recovery
Repeat 2 Times

5 Minutes Easy Jogging

5000 Metre Time Trial

10-20 Warm Down

Arete Endurance Workout of the Week 2025 #9: June 16 – 22

10 Minutes Warmup.
Ideally Include A, B, and C Drills Plus a few Strides.
Can be extended for a total of 20 minutes, whatever makes you feel ready

800 Metres repeats at goal 5 KM Pace or Better (RPE8)
400 Metres as recovery
Repeat 3 – 5 Times

200 Metres repeats at “Fast” Pace (RPE9+)
400 Metres as recovery
Repeat 3 – 5 Times

10-20 Warm Down

Arete Endurance Workout of the Week 2025 #8: June 9 – June 15

Two Workouts Posted this week, Normal and Taper

10 Minutes Warmup.
Ideally Include A, B, and C Drills Plus a few Strides.
Can be extended for a total of 20 minutes, whatever makes you feel ready

1000 Metres repeats Starting at Tempo Effort and Increasing Each Interval
400 Metres as recovery
Repeat 5 – 8 Times

10-20 Warm Down

Taper Workout

10 Minutes Warmup.
Ideally Include A, B, and C Drills Plus a few Strides.
Can be extended for a total of 20 minutes, whatever makes you feel ready

3200 Metres at Goal Race Pace

800 Metres Rest

400 Metres Hard (Race Finishing Speed…)

400 Metres Easy

(Repeat the 400’s twice)

10-20 Warm Down

Arete Endurance Workout of the Week 2025 #7: June 2 – June 8

10 Minutes Warmup.
Ideally Include A, B, and C Drills Plus a few Strides.
Can be extended for a total of 20 minutes, whatever makes you feel ready

Fast Finish Practice

1600 Metres at Tempo Effort (RPE7)

400 Metres Fast Finish (RPE8+)

400 Metres Very Easy Recovery (RPE1)

Repeat 3 – 4 Times

10-20 Warm Down

Arete Endurance Workout of the Week 2025 #6: May 26 – June 1

10 Minutes Warmup.
Ideally Include A, B, and C Drills Plus a few Strides.
Can be extended for a total of 20 minutes, whatever makes you feel ready

Workout builds on the straights/curves workout from last week. 

600 Metres at a Strong Pace RPE9

200 Metres Recovery

Repeat 6 – 8 Times

Extra 800 Metres or 4 Minutes Recovery

300 Metres at a Stronger Pace RPE9+

100 Metres Recovery

Repeat 6 – 8 Times

10-20 Warm Down

Arete Endurance Workout of the Week 2025 #5: May 19 – May 25

10 Minutes Warmup.
Ideally Include A, B, and C Drills Plus a few Strides.
Can be extended for a total of 20 minutes, whatever makes you feel ready

Straights and Curves Tempo Run

Straights on a track Strong Effort (5KM Race Pace)

Curves of a track Float Tempo Effort (1/2 Marathon Race Pace)

Repeat for 3200 Metres

Recoveries of 800 Metres

Repeat 2 – 3 Times

10-20 Warm Down

Arete Endurance Workout of the Week 2025 #3: May 12 – May 18

10 Minutes Warmup.
Ideally Include A, B, and C Drills Plus a few Strides.
Can be extended for a total of 20 minutes, whatever makes you feel ready

1000 Metres repeats Starting at Tempo Effort and Increasing Each Interval
400 Metres as recovery
Repeat 5 – 8 Times

10-20 Warm Down

Arete Endurance Workout of the Week 2025 #3: May 5 – May 11

10 Minutes Warmup.
Ideally Include A, B, and C Drills Plus a few Strides.
Can be extended for a total of 20 minutes, whatever makes you feel ready

800 Metres repeats at goal 5 KM Pace or Better (RPE8)
400 Metres as recovery
Repeat 3 – 5 Times

400 Metres repeats at “Fast” Pace (RPE9+)
400 Metres as recovery
Repeat 3 – 5 Times

10-20 Warm Down

Arete Endurance Workout of the Week 2025 #2: April 27 – May 4

10 Minutes Warmup.
Ideally Include A, B, and C Drills Plus a few Strides.
Can be extended for a total of 20 minutes, whatever makes you feel ready

800 Metres repeats at goal 5 KM Pace or Better (RPE8)
400 Metres as recovery
Repeat 3 – 5 Times

200 Metres repeats at “Fast” Pace (RPE9+)
400 Metres as recovery
Repeat 4 – 6 Times

10-20 Warm Down

Arete Endurance Workout of the Week 2025 #1: April 21 – 26

We call it the the Boston Marathon Workout. The first 3 intervals “symbolize” the downhill start, the tempo is the middle, and the final 3 intervals “symbolize” the hills. We have started with this workout for 9 years.

10 Minutes Warmup.
Ideally Include A, B, and C Drills Plus a few Strides.
Can be extended for a total of 20 minutes, whatever makes you feel ready

400 Metres repeats at goal 5 KM Pace or Better (RPE8
400 Metres as recovery
Repeat 3 Times

3200 – 5000 Metres at Tempo Effort (Between 1/2 Marathon and 10KM Race Pace (RPE7)

400 Metres as recovery

400 Metres repeats at goal 5 KM Pace or Better (RPE8
400 Metres as recovery
Repeat 3 Times

10-20 Warm Down

Arete Endurance Workout of the Week 2024 #28: October 14 – 20

10 Minutes Warmup.
Ideally Include A, B, and C Drills Plus a few Strides.
Can be extended for a total of 20 minutes, whatever makes you feel ready

Final Workout of the Season. This is a taper workout.

3200 Metres at Goal Race Pace

800 Metres Recovery (RPE2)

Then

400 Metres at Strong Effort (RPE9)

400 Metres Rest (RPE2)

Repeat 2 Times

10-20 Warm Down

Arete Endurance Workout of the Week 2024 #27: October 7 – 13

10 Minutes Warmup.
Ideally Include A, B, and C Drills Plus a few Strides.
Can be extended for a total of 20 minutes, whatever makes you feel ready

Finishing Kick Workout #2

2000 Metres at Tempo Effort (RPE7)

400 Metres at Strong Effort (RPE9)

400 Metres Rest (RPE2)

Repeat 2 Times

400 Metres at Strong Effort (RPE9)

100 Metres Near Max Effort RPE9+)

300 Metres Rest (RPE2)

Repeat 2 – 4 Times

10-20 Warm Down