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 – 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

Workout of the Week – June 21 – June 27, 2021

Week #1 of our 1500M/Mile Challenge. Series will conclude with an all-out race during the Olympics. Next week will have a test mile. This is a great series s to get your kids involved.

Warmup (Strides, Drills)

400 Metres @ 5KM Race Pace Or Better (400 Metres Rest Between)

Repeat 4 – 8 Times

Then

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

Repeat 2 – 4 Times

Warm-down

Workout of the Week – June 14 – June 20, 2021

Leg speed first, then longer intervals this week. Recovery is longer as well to ensure you’re ready to hit top speeds again in the 200’s. Might even be an “easier” workout…

Warmup (Strides, Drills)

4 X 200 Metres @ >5KM Race Pace (200 Metres Rest Between)

1600 Metres @ 10KM Race Pace (800 Metres Rest After)

Repeat the above two steps 1-3 Times

Warm-down

Workout of the Week – June 7 – June 13, 2021

This is a repeat WOTW of a month ago.

Warmup (Strides, Drills)

3-5 X 1000 Metres (400 Metres Rest Between). Goal is to increase paces across each of the KM. Example First one at Tempo, then 10KM, then 5KM Paces

4-8 X 200 Metres @ >5KM Race Pace (200 Metres Rest Between)

Warm-down

Workout of the Week – May 31 – June 6, 2021

Intervals again build on the previous weeks. This one is all about working on the ability to “shift gears” and hit higher paces when your aerobic system is already being worked hard.

Warmup (Strides, Drills)

1600 Metres (or 1 Mile) at 10KM Pace-ish

400 Metres at 5KM or Better Pace

200 Metres at Best Possible Pace

400 Metres as Recovery

Repeat 2-4  Times

Warm-down

Workout of the Week – May 24 – May 30, 2021

This workout brings the past 4 weeks together into one interval.

Warmup (Strides, Drills)

600 Metres at 10KM or Better Pace

400 Metres at 5KM or Better Pace

200 Metres at Best Possible Pace

400 Metres as Recovery

Repeat 3-6 Times

Warm-down

Workout of the Week – May 17 – May 23, 2021

This workout rewards patience. You want to run your fastest paces at the end.

Warmup (Strides, Drills)

3-5 X 1000 Metres (400 Metres Rest Between). Goal is to increase paces across each of the KM. Example First one at Tempo, then 10KM, then 5KM Paces

4-8 X 200 Metres @ >5KM Race Pace (200 Metres Rest Between)

Warm-down

Workout of the Week – May 10 – May 16, 2021

Continues similar work to previous weeks. Focus is on leg speed and carrying it over into longer intervals.

Warmup (Strides, Drills)

4 X 200 @ >5KM Race Pace (200 Rest Between)

3-4 X 1000 5KM Race Pace (400 Rest Between)

4 X 200 @ >5KM Race Pace (200 Rest Between)

Warm-down

Workout of the Week – May 3 – May 9, 2021

This workout has the opposite structure of last week. A test to see how faster work earlier impacts the longer intervals.

Warmup (Strides, Drills)

2 X 400 @ >5KM Race Pace (400 Rest Between)

1 X 800 @ 5KM Race Pace (400 Rest Between)

1 X 1000 5KM Race Pace (400 Rest Between)

Repeat Twice

Warm-down

Workout of the Week – April 26 – May 2, 2021

Warmup (Strides, Drills)

1 X 1000 5KM Race Pace (400 Rest Between)

1 X 800 @ 5KM Race Pace (400 Rest Between)

2 X 400 @ >5KM Race Pace (400 Rest Between)

Repeat Twice

Warm-down