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/

Week of May 18 – May 24, 2020

Warmup:

10 Minutes of a gradual build of pace/effort

Main-set:

800 Metres at >10KM Pace RPE7

400 Metres at RPE4 Easy Recovery

Repeat Above Two steps 2 Times

3200 Metres (2 Miles) at Tempo Pace RPE6

400 Metres at RPE4 Easy Recovery

800 Metres at >10KM Pace RPE7

400 Metres at RPE4 Easy Recovery

Repeat Above Two steps 2 Times

Warmdown:

Aim for 10 minutes of easy running

RUN: Week of May 11 – May 17, 2020

Warmup:

10 Minutes of a gradual build of pace/effort

Main-set:

1000 Metres at Increasing Pace Each Interval (Starting at 10KM Pace, Increasing to Sub 5KM Pace)

400 Metres at RPE4 Easy Recovery

Repeat Above Two steps 4 Times

1600 Metres Run as 100 Metres Fast (RPE9), 100 Metres Medium (RPE6). On Track Run the Straights Fast, Cruise the Curves

Warmdown:

Aim for 10 minutes of easy running

RUN: Week of May 4 – May 10, 2020

Warmup:

10 Minutes of a gradual build of pace/effort

Main-set:

600 Metres at 10KM/5KM Race Effort RPE8

200 Metres at RPE4 Easy Recovery

Repeat Above Two steps 6-8 Times

200 Metres at Near Max Effort RPE9

200 Metres at RPE4 Easy Recovery

Repeat Above Two steps 2-4 Times

Warmdown:

Aim for 10 minutes of easy running

BIKE: Week of May 4 – May 10, 2020

Join me Online at Zoom where I’ll lead the workout. Also via Zwift.

Time: May 4, 2020 19:30  Central Time

Join Zoom Meeting

https://us02web.zoom.us/j/85692065484Workout:

5 Minute Warmup RPE 4-7 40-90%FTP

2 Minute Recovery RPE5 60%FTP

Riding The Waves

3 Mins @ 100% FTP (RPE 8 RPM 90+)
3 Mins @ 90% FTP (RPE 7.5 RPM 80)
3 Mins @ 105% FTP RPE 8.5 RPM 90+)
3 Mins @ 85% FTP RPE 7 RPM 80)
3 Mins @ 110%FTP RPE 9 RPM 90+)
3 Mins @ 80% FTP RPE 7 RPM 80)

3 Minute Recovery RPE5 50%FTP

3 Mins @ 100% FTP (RPE 8 RPM 90+)
3 Mins @ 90% FTP (RPE 7.5 RPM 80)
3 Mins @ 105% FTP RPE 8.5 RPM 90+)
3 Mins @ 85% FTP RPE 7 RPM 80)
3 Mins @ 110%FTP RPE 9 RPM 90+)

5 Minute Warmdown RPE 5-3 60-40%FTP

RUN: Week of April 27 – May 3, 2020

Warmup:

10 Minutes of a gradual build of pace/effort

Main-set:

1200 Metres at 10KM Race Effort RPE7

400 Metres at RPE4 Easy Recovery

1200 Metres at 10KM Race Effort RPE7

400 Metres at RPE4 Easy Recovery

1200 Metres at 5KM Race Effort RPE8

400 Metres at RPE4 Easy Recovery

1200 Metres at 5KM Race Effort RPE8

400 Metres at RPE4 Easy Recovery

1200 Metres at 5KM Race Effort RPE8

400 Metres at RPE4 Easy Recovery

Warmdown:

Aim for 10 minutes of easy running

BIKE: Week of April 27 – May 3, 2020

Join me Online at Zoom where I’ll lead the workout. Also via Zwift.

Time: Apr 27, 2020 07:30 PM Winnipeg

Join Zoom Meeting

https://us02web.zoom.us/j/87801140386

Workout:

5 Minute Warmup RPE 4-7 40-90%FTP

2 Minute Recovery RPE5 60%FTP

5 X 30/30 RPE9 (RPM 95+) FTP 125% – 60 %

2 Minute Recovery RPE5 60%FTP

5 X 30/30 RPE9 (RPM 95+ ) FTP 125% – 60 %

2 Minute Recovery RPE5 60%FTP

12 Minute Ramp-Up (3 Mins X 85% RPE7, 3 Mins @ 95% RPE7.5, 3 Minx @ 105% RPE8, 3 Mins @ 110% RPE9 (Goal is To NEVER let cadence drop below 90

2 Minute Recovery RPE5 60%FTP

5 X 30/30 RPE9 (RPM 95+) FTP 125% – 60 %

2 Minute Recovery RPE5 60%FTP

5 X 30/30 RPE9 (RPM 95 ) FTP 125% – 60 %

5 Minute Warmdown

Week of April 20 – April 26, 2020

Note, the workout is a cruise tempo workout. Hoping, hoping, hoping that in two weeks we can meet on the track….

Warmup:

10 Minutes of a gradual build of pace/effort

Main-set:

800 Metres at 10KM RPE7 Race Effort

200 Metres at RPE4 Easy Recovery

Repeat Above 2 Steps six to eight times

Warmdown:

Aim for 10 minutes of easy running

Week of April 13 – April 19, 2020

The workout I’ve also called the Boston Marathon Workout. The three 400’s in the beginning of the workout replicate the downhill miles (and going out too fast?),  a longer middle section at race pace, then three more 400’s symbolizing the Newton Hills.

Warmup:

10 Minutes of a gradual build of pace/effort

Main-set:

400 Metres at 5KM RPE8 Race Effort

200 Metres at RPE4 Easy Recovery

Repeat Above 2 Steps three times

12 Minutes (or so) at Goal Marathon Race Pace RPE6-7

400 Metres at 5KM RPE8 Race Effort

200 Metres at RPE4 Easy Recovery

Repeat Above 2 Steps three times

Warmdown:

Aim for 10 minutes of easy running

Week of April 6 – April 12, 2020

Third week of track specific workouts

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 two times

400 Metres RPE4 Easy

1000 Metres at 5KM Race Effort

400 Metres at RPE4 Easy Recovery

Repeat Above 2 Steps three to four times

Warmdown:

Aim for 10 minutes of easy running

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