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 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

Week of Dec 16 – Dec 22, 2019

9th week of the post race season rebuild. One more to go and it’s 2020 and time to get serious… 😉

Warmup:

10 Minutes of a gradual build of pace/effort

Mainset:

15 Second Stride RPE9

1:45 RPE5

Repeat above two steps 4 Times then do the following

5:00 At RPE7 (Roughly ½ Marathon Effort for this time of the year)

2:00 At RPE4

Repeat above two steps 2 Times then do the following

15 Second Stride RPE9

1:45 RPE5

Repeat above two steps 4 Times

Warmdown:

Aim for 10 minutes of easy running

Week of Dec 9 – Dec 15, 2019

8th week of the post race season rebuild. Holding speed for longer is re-introduced. Workout can also be done as a strength workout on a treadmill. Instead of speed, use elevation (6% as an RPE9)

Warmup:

10 Minutes of a gradual build of pace/effort

Mainset:

30 Second at RPE9

30 Seconds at RPE5

60 Seconds at RPE9

60 Seconds at RPE5

2 Minutes at RPE9

2 Minutes at RPE5

4 Minutes at RPE9

4 Minutes at RPE5

2 Minutes at RPE9

2 Minutes at RPE5

60 Seconds at RPE9

60 Seconds at RPE5

30 Second at RPE9

30 Seconds at RPE5

Warmdown:

Aim for 10 minutes of easy running

Week of Dec 2– Dec 8, 2019

7th week of the post race season rebuild. With many races now open for registration, it’s time to start dreaming of your goal marathon (or ½) pace for 2020. Once you know your dream pace, do the following.

Warmup:

10 Minutes of a gradual build of pace/effort

Mainset:

Example if your dream marathon pace is 5:00/KM

Run 5:00 EASY RPE6 or Comfortable Pace

Run 0:30 Acceleration/Extended Stride at RPE9

Repeat the cycle for approximately 30 minutes

Warmdown:

Aim for 10 minutes of easy running

Week of Nov 25 – Dec 1, 2019

6th week of the post race season rebuild. 30/30’s on Tap this week.

Warmup:

10 Minutes of a gradual build of pace/effort

Mainset:

30 Seconds at RPE8 (Or about 5KM Pace

30 Seconds at RPE4 (Easy Pace)

Repeat 5 Times

10 Minutes RPE4 (Easy Pace)

30 Seconds at RPE8 (Or about 5KM Pace

30 Seconds at RPE4 (Easy Pace)

Warmdown:

Aim for 10 minutes of easy running

Week of November 18 – 24, 2019

5th week of the post race season rebuild. 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

Week of November 11 – 17, 2019

Fourth week of the post race season rebuild. Aim to do workout twice this week. Here is as really good article on why endurance athletes should incorporate speed workouts.

https://www.outsideonline.com/2405167/speed-reserve-running-research

Warmup:

10 Minutes of a gradual build of pace/effort

Mainset:

20 Second Stride at 90% Effort

1:40 Easy Running

Repeat 5 Times

10 Minutes Easy/Steady Running. Pace should be comfortable. Once complete repeat the following.

20 Second Stride at 90% Effort

1:40 Easy Running

Repeat 5 Times

Warmdown:

Aim for 10 minutes of easy running

Week of November 4 – Nov 10, 2019

Third week of the post race season rebuild. Workout can be run on a treadmill (aim for 6%+ for the incline) or on a small hill. Aim to do workout twice this week.

Warmup:

10 Minutes of a gradual build of pace/effort

Mainset:

20-30 Second Hill Climb at Near Max Effort

2:30 Easy Running Between

Repeat 8-10 Times

Warmdown:

Aim for 5 minutes of easy running

Week of Oct 28- Nov 3, 2019

Second week of the rebuild. Same workout, try to run it 3 times this week. Goal is to re-teach body to run fast bundled with easy running.

Warmup:

10 Minutes of a gradual build of pace/effort

Mainset:

15 Second Stride at Near Max Effort

4:45 Easy Running

Repeat 5 Times

Warmdown:

Aim for 5 minutes of easy running

Week of Oct 21- 27, 2019

Season is over and it is time to rebuild. Best way to do that is to focus on raw speed and strength. The new several months will have this focus. The following workout could be done a couple times in the week.

Warmup:

10 Minutes of a gradual build of pace/effort

Mainset:

15 Second Stride at Near Max Effort

4:45 Easy Running

Repeat 5 Times

Warmdown:

Aim for 5 minutes of easy running

Week of Oct 14- 20, 2019

Taper Workout for ½ or full Marathoner’s. Steinbach crew, our outdoor season finale.

Warmup:

10 Minutes of a gradual build of pace/effort

Mainset:

3200 Metres at Goal Race Pace (1/2 or Marathon)

800 Metres Easy

800 Metres at 5KM Race Pace

800 Metres Easy

800 Metres at 5KM Race Pace

Warmdown:

Aim for 10 minutes of easy running