Every Monday This Page Will be Updated with the Workout of the Week.

With the fall season of races just past, we’ve reset and are now looking far ahead into the spring races. The workouts currently are built towards preparing you to train specifically and purposefully towards a 10KM, 1/2 or Full Marathon. If you’re interested in joining our training group focused on races in May-July of 2019 please let me know.

Please share and “enjoy” them with the hashtag #areteendurance

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 July 15 – July 21, 2019

Steinbach Crew Back to the Track!

Warmup:

10 Minutes of a gradual build of pace/effort

Mainset:

1200 Meters at Marathon Race Pace (6 out of 10 on Effort)

400 Meters Easy Jog Recovery

1200 Meters at ½ Marathon Race Pace (7 out of 10 on Effort)

400 Meters Easy Jog Recovery

1200 Meters at 10Km Race Pace (8 out of 10 on Effort)

400 Meters Easy Jog Recovery

1200 Meters at 5KM Race Pace (9 out of 10 on Effort)

400 Meters Easy Jog Recovery

Can Repeat the final 1200 if you’re feeling strong

Warmdown:

Aim for 10 minutes of easy running

Week of July 8 – July 14, 2019

Steinbach Crew Meeting at Abe’s Hill. Final week off track.

Warmup:

10 Minutes of a gradual build of pace/effort

Mainset:

1 Minute at RPE9

1 Minute at RPE5

Repeat 10 Times

5 Minutes RPE5

1 Minute at RPE9

1 Minute1 at RPE5

Repeat 10 Times

Warmdown:

Aim for 10 minutes of easy running

Week of July 1 – July 7, 2019

Steinbach Crew Meeting at Soccer Park (Workout below is similar but will be adapted to field)

Second week of our seasonal rebuild.

Warmup:

10 Minutes of a gradual build of pace/effort

Mainset:

15 Seconds RPE9, 45 Seconds RPE5 (Repeat 4 Times)

20 Seconds RPE9, 40 Seconds RPE5 (Repeat 4 Times)

30 Second RPE9, 30 Seconds RPE (Repeat 4 Times)

THEN…

10 Minute Tempo Pace RPE7

5 Minute Easy RPE5

THEN…

30 Second RPE9, 30 Seconds RPE (Repeat 2 Times)

20 Seconds RPE9, 40 Seconds RPE5 (Repeat 2 Times)

15 Seconds RPE9, 45 Seconds RPE5 (Repeat 2 Times)

Warmdown:

Aim for 10 minutes of easy running

Week of June 24 – June 30, 2019

Steinbach Crew Meeting at Abe’s Hill (Workout below is not ours)

It’s time to reset and start building up fitness again. Workouts will work towards being in peak shape for the fall.

Warmup:

10 Minutes of a gradual build of pace/effort

Mainset:

5 Minutes at RPE 7, or “around” your Tempo Pace (Between your 1/2 Marathon to Goal Marathon Pace for this time of the year…)

2 Minutes Easy Running RPE 5

Repeat the Above Two Steps 3 Times

THEN…

15 Second Stride at RPE 9

1 Minute and 45 Seconds of Easy Running at RPE 5

Repeat the Above Two Steps 3 Times

Warmdown:

Aim for 10 minutes of easy running