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 March 30 – April 5, 2020

Second week of track specific workouts. For those around home base, sorry we can’t meet at the track.

Warmup:

10 Minutes of a gradual build of pace/effort

Main-set:

200 Metres at 5KM Race Effort

200 Metres at RPE4 Easy Recovery

Repeat Above 2 Steps four times

600 Metres at 5KM Race Effort

400 Metres at RPE4 Easy Recovery

Repeat Above 2 Steps four times

Warmdown:

Aim for 10 minutes of easy running

Week of March 23 – March 29, 2020

This week starts the first track specific (though can be run anywhere) workouts. Short and sweet. Keep going everyone. Endorphins guaranteed from this workout.

Warmup:

10 Minutes of a gradual build of pace/effort

Main-set:

200 Metres at 5KM Race Effort

200 Metres at RPE4 Easy Recovery

Repeat Above 2 Steps four times

400 Metres at 5KM Race Effort

400 Metres at RPE4 Easy Recovery

Repeat Above 2 Steps four times

Warmdown:

Aim for 10 minutes of easy running

Week of March 16 – March 22, 2020

Warmup:

10 Minutes of a gradual build of pace/effort

Mainset:

1:00 Minutes at 5KM Race Effort RPE8

1:00 Minute Easy RPE4

Repeat above 2 Steps Six Times

5:00 Minute Easy RPE4

1:00 Minutes at 5KM Race Effort RPE8

1:00 Minute Easy RPE4

Repeat above 2 Steps Six Times

Warmdown:

Aim for 10 minutes of easy running

Week of March 9 – March 15, 2020

Warmup:

10 Minutes of a gradual build of pace/effort

Mainset:

2:00 Minutes at 5KM Race Effort RPE8

1:00 Minute Easy RPE4

Repeat above 2 Steps Ten Times

Warmdown:

Aim for 10 minutes of easy running

Week of March 2– March 8, 2020

Warmup:

10 Minutes of a gradual build of pace/effort

Mainset:

3:00 Minutes at 5KM to 10KM Pace RPE7-8

90 Seconds Easy RPE4

Repeat above 2 Steps Six to Seven Times

Warmdown:

Aim for 10 minutes of easy running

Week of Feb 24 – March 1, 2020

Builds off last weeks workout.  March 14 Run Clinic has ONE spot remaining. http://areteendurance.com/runclinic/

Warmup:

10 Minutes of a gradual build of pace/effort

Mainset:

4:00 Minutes at 5KM to 10KM Pace RPE7-8

2 Minutes Easy RPE4

Repeat above 2 Steps Five Times

Warmdown:

Aim for 10 minutes of easy running

Week of Feb 17 – Feb 23, 2020

4 months to the MB Marathon Weekend. It’s time to start focusing. 😊 If you want any coaching help or consultation, happy to talk.

Warmup:

10 Minutes of a gradual build of pace/effort

Mainset:

3:30 Minutes at 5KM to 10KM Pace RPE7-8

2 Minutes Easy RPE4

Repeat above 2 Steps Five Times

Warmdown:

Aim for 10 minutes of easy running

Week of Feb 10 – Feb 16, 2020

The final tempo based workout!

Warmup:

10 Minutes of a gradual build of pace/effort

Mainset:

3:30 Minutes at Tempo Pace (10KM to ½ Marathon Race Pace) RPE7

30 Seconds at RPE9 (Can be done with speed OR Increasing Elevation on Treadmill)

3:30 Minutes at Tempo Pace (10KM to ½ Marathon Race Pace) RPE7

30 Seconds at RPE9 (Can be done with speed OR Increasing Elevation on Treadmill)

2 Minutes Easy RPE4

Repeat above 5 Steps Three Times

Warmdown:

Aim for 10 minutes of easy running

Week of Feb 3 – Feb 9, 2020

Warmup:

10 Minutes of a gradual build of pace/effort

Mainset:

7 Minutes at Tempo Pace (10KM to ½ Marathon Race Pace) RPE7

30 Seconds at RPE9 (Can be done with speed OR Increasing Elevation on Treadmill)

2 Minutes Easy RPE4

Repeat above 3 Steps Three Times

Warmdown:

Aim for 10 minutes of easy running

Week of Jan 27 – Feb 2, 2020

Warmup:

10 Minutes of a gradual build of pace/effort

Mainset:

30 Seconds Strong Effort (RPE8+), 30 Seconds Easy (RPE4)

Repeat above 2 Steps 5 Times

6 Minutes at Tempo Pace (10KM to ½ Marathon Race Pace)

1 Minutes Easy

Repeat above 2 Steps Three Times

Warmdown:

Aim for 10 minutes of easy running

Week of Jan 20 – Jan 26, 2020

Warmup:

10 Minutes of a gradual build of pace/effort

Mainset:

15 Second Stride at Near Max Effort

1 Minute and 45 Seconds Easy

Repeat Above 2 Steps Two Times Then

5 Minutes at Tempo Pace (10KM to ½ Marathon Race Pace)

2 Minutes Easy

Repeat above 2 Steps Four Times

Warmdown:

Aim for 10 minutes of easy running

Week of Jan 13 – Jan 19, 2020

This workout builds on the workout from the previous weeks.

Warmup:

10 Minutes of a gradual build of pace/effort

Mainset:

8 Minutes at Tempo Pace (10KM to ½ Marathon Race Pace)

2 Minutes Easy

Repeat above 2 Steps Two Times Then

15 Second Stride at Near Max Effort

1 Minute and 45 Seconds Easy

Repeat Above 2 Steps Four Times

Warmdown:

Aim for 10 minutes of easy running

Week of Jan 6 – Jan 12, 2020

It’s a New Year and time to start building towards the Spring Races! Increase your base mileage as much as you can and add in this workout to maximize your fitness ceiling.

Warmup:

10 Minutes of a gradual build of pace/effort

Mainset:

5 Minutes at Tempo Pace (10KM to ½ Marathon Race Pace)

2 Minutes Easy

Repeat above 2 Steps Three Times Then

15 Second Stride at Near Max Effort

1 Minute and 45 Seconds Easy

Repeat Above 2 Steps Four Times

Warmdown:

Aim for 10 minutes of easy running

Week of Dec 30 – Jan 5, 2020

Arete Endurance loves goal setting and no better time to do it as the calendar turns. This is your Workout of the Week.

If you need a little help putting thoughts to paper, use the attachment below. What’s slightly different is that it’s written from the perspective of looking back at what you achieved, not what you want to.  As you fill it in you’re imagining that you’re writing it on December 31, 2020. Somehow the psychology works. 😊

Arete Endurance Goal Setting Sheet Download

It made me wonder if the reasons our lives seem so muddled is because we keep walking into scenes in which we, along with the people around us, have no clear idea what we want – Ibid

“It’s true that while ambition creates fear, it also creates the story. But it’s a good trade, because as soon as you point towards a horizon, life no longer feels meaningless. And there suddenly there is risk in your story and a question about whether you’ll make it. You have a reason to get out of bed in the morning.” Donald Miller      

Week of Dec 23 – Dec 29, 2019

10th and final week of the post race season rebuild.

Merry Christmas and Happy Holidays to you all. Arete Endurance has grown a lot in 2019 and I am so grateful and thankful. Its’ fulfilling a dream I’ve always had, to help those that share similar passions and goals.

If you have big goals and need some guidance would love to chat. I believe I’m a good coach for those that are juggling a lot and want to become the best they possible can be. I hope that everyone I’ve helped becomes not only faster, but a stronger, happier, and better person.

A workout built for the treadmill and focuses on strength development.

Warmup:

10 Minutes of a gradual build of pace/effort

Mainset:

Pace on treadmill should be comfortable, the difficulty comes from the Incline Adjustments

3 Minutes at 4- 6 % Incline on Treadmill

2 Minutes at 1% Incline for Recovery

Repeat 5-6 Times

Warmdown:

Aim for 10 minutes of easy running