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/

Arete Endurance Workout of the Week 2024 #28: October 14 – 20

10 Minutes Warmup.
Ideally Include A, B, and C Drills Plus a few Strides.
Can be extended for a total of 20 minutes, whatever makes you feel ready

Final Workout of the Season. This is a taper workout.

3200 Metres at Goal Race Pace

800 Metres Recovery (RPE2)

Then

400 Metres at Strong Effort (RPE9)

400 Metres Rest (RPE2)

Repeat 2 Times

10-20 Warm Down

Arete Endurance Workout of the Week 2024 #27: October 7 – 13

10 Minutes Warmup.
Ideally Include A, B, and C Drills Plus a few Strides.
Can be extended for a total of 20 minutes, whatever makes you feel ready

Finishing Kick Workout #2

2000 Metres at Tempo Effort (RPE7)

400 Metres at Strong Effort (RPE9)

400 Metres Rest (RPE2)

Repeat 2 Times

400 Metres at Strong Effort (RPE9)

100 Metres Near Max Effort RPE9+)

300 Metres Rest (RPE2)

Repeat 2 – 4 Times

10-20 Warm Down

Arete Endurance Workout of the Week 2024 #26: October 1 – 6

10 Minutes Warmup.
Ideally Include A, B, and C Drills Plus a few Strides.
Can be extended for a total of 20 minutes, whatever makes you feel ready

Finishing Kick Workout

1600 Metres at Tempo Effort (RPE7)

400 Metres at Strong Effort (RPE9)

400 Metres Rest RPE2

Repeat 3 – 4 Times

10-20 Warm Down

Arete Endurance Workout of the Week 2024 #25: September 23 – 29

10 Minutes Warmup.
Ideally Include A, B, and C Drills Plus a few Strides.
Can be extended for a total of 20 minutes, whatever makes you feel ready

Straights and Curves Tempo.

3200 Metres Broken Up as

100 Metres Surge on the Straights (RPE8), 100 Metres Tempo on the Curves (RPE7)

400 Metres Rest RPE2

Repeat 2 – 3 Times

10-20 Warm Down

Arete Endurance Workout of the Week 2024 #24: September 16 – 22

10 Minutes Warmup.
Ideally Include A, B, and C Drills Plus a few Strides.
Can be extended for a total of 20 minutes, whatever makes you feel ready

1600 Metres at 10KM Race Pace or Better RPE7+

400 Metres Rest RPE2

Repeat 2 – 3 Times

400 Metres at 5KM Race Pace or Better RPE8

200 Metres Rest RPE2

Repeat 4 – 8 Times

10-20 Warm Down

Arete Endurance Workout of the Week 2024 #23: September 9 – 15

10 Minutes Warmup.
Ideally Include A, B, and C Drills Plus a few Strides.
Can be extended for a total of 20 minutes, whatever makes you feel ready

1600 Metres at 10KM Race Pace or Better RPE7+

400 Metres Rest RPE2

Repeat 3 – 5 Times

10-20 Warm Down

Arete Endurance Workout of the Week 2024 #22: September 3 – 9

10 Minutes Warmup.
Ideally Include A, B, and C Drills Plus a few Strides.
Can be extended for a total of 20 minutes, whatever makes you feel ready

400 Metres at 5KM Race Pace or Better RPE8

400 Metres Rest RPE2

Repeat 2 – 4 Times

5000 Metres Time Trial (Roughly 10KM Race Pace)

10-20 Warm Down

Arete Endurance Workout of the Week 2024 #21: August 26 – September 2

10 Minutes Warmup.
Ideally Include A, B, and C Drills Plus a few Strides.
Can be extended for a total of 20 minutes, whatever makes you feel ready

Workout Ideally Done as a Progression

800 Metres at 5KM Race Pace or Better RPE8

400 Metres Rest RPE2

Repeat 6 – 10 Times

10-20 Warm Down

Arete Endurance Workout of the Week 2024 #20: August 19 – 25

10 Minutes Warmup.
Ideally Include A, B, and C Drills Plus a few Strides.
Can be extended for a total of 20 minutes, whatever makes you feel ready

Workout Ideally Done as a Progression

2000 Metres at 10KM/1/2 Marathon Pace RPE7

400 Metres Rest RPE2

Repeat 3 – 4 Times

10-20 Warm Down

Arete Endurance Workout of the Week 2024 #19: August 12 – 18

10 Minutes Warmup.
Ideally Include A, B, and C Drills Plus a few Strides.
Can be extended for a total of 20 minutes, whatever makes you feel ready

Workout to be done as a Progression

1000 Metres at 10KM Race Pace RPE7

400 Metres Rest RPE2

10-20 Warm Down

Arete Endurance Workout of the Week 2024 #18: August 5 – 11

10 Minutes Warmup.
Ideally Include A, B, and C Drills Plus a few Strides.
Can be extended for a total of 20 minutes, whatever makes you feel ready

800 Metres at 5KM Pace RPE8

200 Metres Rest RPE2

Repeat 6 – 8 Times

400 Metres at Race Closing Pace

200 Metres Rest RPE2

Repeat 2 – 4 Times

10-20 Warm Down

Arete Endurance Workout of the Week 2024 #17: July 29 – August 4

10 Minutes Warmup.
Ideally Include A, B, and C Drills Plus a few Strides.
Can be extended for a total of 20 minutes, whatever makes you feel ready

3200 Metres (Two Miles) at Tempo Effort RPE7

400 Metres Rest RPE2

Then

400 Metres at 5KM Pace RPE8

200 Metres Rest RPE2

Repeat the 400/200 4 – 10 Times

10-20 Warm Down

Arete Endurance Workout of the Week 2024 #16: July 22 – July 28

Back to the track for Steinbach runners

10 Minutes Warmup.
Ideally Include A, B, and C Drills Plus a few Strides.
Can be extended for a total of 20 minutes, whatever makes you feel ready

3200 Metres (Two Miles) at Tempo Effort RPE7

400 Metres Rest RPE2

Then

800 Metres at 5KM/10KM Pace RPE8

400 Metres Rest RPE2

Repeat the 800/400 3 – 6 Times

10-20 Warm Down

Arete Endurance Workout of the Week 2024 #15: July 15 – July 21

Steinbach Runners Meet at Abe’s Hill

10 Minutes Warmup.
Ideally Include A, B, and C Drills Plus a few Strides.
Can be extended for a total of 20 minutes, whatever makes you feel ready

10 Minutes of Steep Hill Climbs RPE8

10 Minutes of Tempo Hills RPE7

10 Minutes of Steep Hill Climbs RPE8

10 Minutes of Tempo Hills RPE7

10-20 Warm Down

Arete Endurance Workout of the Week 2024 #14: July 8 – 14

Steinbach Runners Meet At the Soccer Park

10 Minutes Warmup.
Ideally Include A, B, and C Drills Plus a few Strides.
Can be extended for a total of 20 minutes, whatever makes you feel ready

10 Minutes of Tempo Running On Grass RPE7

3 Minutes Easy

Repeat Above Two Steps 2 Times

3 Minutes of “Fast
 Running On Grass RPE8

2 Minutes Easy

Repeat Above Two Steps 3 Times

10-20 Warm Down