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/

Workout of the Week – October 4 – October 10, 2021

Last track workout of the season. Workout focused on leg speed and improving your maximal capacity.

Warmup (Strides, Drills)

1000 Metres at 5KM Race Pace RPE8

600 Metres Easy Jog (RPE3)

Repeat 4 – 6 Times

Warm-down

Workout of the Week – September 27 – October 3, 2021

This marathon running focused workout is one we’ve done a few times this year. Season is almost done, make this one your best.

Warmup (Strides, Drills)

2000 Metres at 10KM Race Pace or Better RPE7-8

400 Metres Easy Jog (RPE3)

Repeat 3 – 5 Times

Warm-down

Workout of the Week – September 20 –26, 2021

Warmup (Strides, Drills)

1600 Metres at 10KM Race Pace RPE7

400 Metres Easy Jog (RPE3)

Repeat 2 Times

800 Metres at 5KM Race Pace RPE8

400 Metres Easy Jog (RPE3)

Repeat 2 Times

400 Metres at Best Possible Pace RPE9

400 Metres Easy Jog (RPE3)

Repeat 2-4 Times

Warm-down

Workout of the Week – September 13 – September 19, 2021

Steinbach Crew still meeting at 06:15.

Warmup (Strides, Drills)

200 Metres at 5KM Race Pace or Better RPE9

200 Metres Easy Jog RPE3

Repeat 4 Times

Then

800 Metres at 5KM Race Pace RPE8

400 Metres Easy Jog RPE3

Repeat all steps above 2 to 3 times

Warm-down

Workout of the Week – September 6 – September 12, 2021

Steinbach Crew still meeting at 06:15. Fast and Furious today.

Warmup (Strides, Drills)

1000 Metres at 10KM Progressing to 5KM Race Pace or Better RPE7-8

400 Metres Easy Jog RPE3

Repeat 3-5 Times

Then

4000 Metres at 5KM Race Pace or Better RPE8-9

400 Metres Easy Jog RPE3

Repeat 2-4 Times

Warm-down

Workout of the Week – August 30 – September 5, 2021

Two workouts are posted this week. First one is for out normal WOTW, the second is for those tapering for this coming weekend!

WOTW

Warmup (Strides, Drills)

800 Metres at 5KM Race Pace or Better RPE8

400 Metres Easy Jog (RPE3)

Repeat 5-8 Times

Warm-down

Taper Workout

Warmup (Strides, Drills)

400 Metres at Mile Pace or Better RPE9

400 Metres Easy Jog (RPE3)

Repeat 2 Times

3200 Metres at GOAL Marathon or ½ Marathon Pace (RPE6-7)

Warm-down

Workout of the Week – August 23 – August 29, 2021

This marathon running focused workout is a repeat of 4 weeks ago. Compare to see if you’ve improved. Wil call it “Building on the foundation”.

Warmup (Strides, Drills)

2000 Metres at 10KM Race Pace or Better RPE7-8

400 Metres Easy Jog (RPE3)

Repeat 3 – 5 Times

Warm-down

Workout of the Week – August 16 – August 22, 2021

Workout nickname is “Keeping your head above water”. This workout is a continuation of our marathon focused period. Run 800 metres at 10KM Race pace-ish, then 800 metres at marathon pace. Repeat that cycle 2-3 times before getting a recovery.

Warmup (Strides, Drills)

800 Metres at 10KM Race Pace RPE7

800 Metres at Marathon Pace RPE6

Repeat 2 – 3 Times

400 Metres Easy Jog (RPE3)

800 Metres at 10KM Race Pace RPE7

800 Metres at Marathon Pace RPE6

Repeat 2 – 3 Times

Warm-down

Workout of the Week – August 8 – August 15, 2021

Workout nickname is “Death by Papercuts”. This is a tempo run dressed up for track running. We start with straights/curves, have a normal tempo section, and then finish with straights/curves again. GPS is unreliable for this style, so run by Rate of Perceived Exertion (RPE). Imagine you’re surging in a race and then settling back into race pace.

Warmup (Strides, Drills)

Straights/Curves

Run 100 Metres Straights at 5KM Race Pace (RPE8), the 100 Metres Curves at Marathon Pace (RPE6).

Repeat 8 – 12 Times

400 Metres Easy Jog (RPE3)

3200-5000 Metres at TEMPO Pace (Somewhere between ½ Marathon and 10KM Race Pace) RPE7

400 Metres Easy Jog (RPE3)

Run 100 Metres Straights at 5KM Race Pace (RPE8), the 100 Metres Curves at Marathon Pace (RPE6).

Warm-down

Workout of the Week – August 2 – August 8, 2021

Workouts now shift to longer distance race focused. Will continue this until the fall races. We will repeat this workout in a few weeks for comparison.

Warmup (Strides, Drills)

2000 Metres @ 10KM Race Pace

400 Metres @ Easy Jog Recovery

Repeat 3 – 5 Times

Warm-down

Workout of the Week – July 26 – August 1, 2021

Week #6 and the finale of our 1500M/Mile Challenge. Can you beat your PB? Warmup below is a suggestion but do whatever it takes to feel ready. Steinbach crew start times for various groups are on the Strava Page.

Warmup (Strides, Drills)

200 Metres @ Mile Race Pace Or Better (200 Metres Rest Between)

Repeat 4 Times

800 Metres Easy Jog or Complete Rest for 2-3 Minutes

1 Mile Time Trial

Warm-down

Workout of the Week – July 19 – July 25, 2021

Week #5 of our 1500M/Mile Challenge. Intervals should be near your hopeful mile pace. If unable to hit the targets, better to increase rest or conclude the workout. Next week is our finale!

Warmup (Strides, Drills)

200 Metres @ 5KM Race Pace Or Better (200 Metres Rest Between)

Repeat 4 Times

400 Metres Rest After

1000 Metres @ Goal Mile Race Pace (600 Metres Rest Between)

Repeat 2 Times

400 Metres @ Goal Mile Race Pace (400 Metres Rest Between)

Repeat 2-6 Times

Warm-down

Workout of the Week – July 12 – July 18, 2021

Week #4 of our 1500M/Mile Challenge. Intervals should be near your hopeful mile pace. If unable to hit the targets, better to increase rest or conclude the workout.

Warmup (Strides, Drills)

200 Metres @ 5KM Race Pace Or Better (200 Metres Rest Between)

Repeat 4 Times

400 Metres Easy Jog or Complete Rest for 2-3 Minutes

400 Metres @ Goal Mile Race Pace (400 Metres Rest Between)

Repeat 2 Times

800 Metres @ Goal Mile Race Pace (400 Metres Rest Between)

Repeat 2 Times

400 Metres @ Goal Mile Race Pace (400 Metres Rest Between)

Repeat 2 Times

Warm-down

Workout of the Week – July 5 – July 11, 2021

Steinbach Crew Meeting at 06:15 for remainder of summer. Week #3 of our 1500M/Mile Challenge. Intervals should be near your hopeful mile pace. If unable to hit the targets, better to increase rest or conclude the workout.

Warmup (Strides, Drills)

200 Metres @ 5KM Race Pace Or Better (200 Metres Rest Between)

Repeat 4 Times

400 Metres Easy Jog or Complete Rest for 2-3 Minutes

400 Metres @ Goal Mile Race Pace (400 Metres Rest Between)

Repeat 4 -8 Times

Warm-down

Workout of the Week – June 28 – July 4, 2021

Steinbach Crew Meeting at 06:15 for remainder of summer. Week #2 of our 1500M/Mile Challenge. Test set today.

Warmup (Strides, Drills)

200 Metres @ 5KM Race Pace Or Better (200 Metres Rest Between)

Repeat 4 Times

800 Metres Easy Jog or Complete Rest for 2-3 Minutes

1 Mile Time Trial

800 Metres Easy Jog or Complete Rest for 2-3 Minutes

Warm-down