Workout of The Week

Every Monday This Page Will be Updated with the Workout of the Week.

With the fall season of races just past, we’ve reset and are now looking far ahead into the spring races. The workouts currently are built towards preparing you to train specifically and purposefully towards a 10KM, 1/2 or Full Marathon. If you’re interested in joining our training group focused on races in May-July of 2019 please let me know.

Please share and “enjoy” them with the hashtag #areteendurance

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/

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Week of June 17 – June 23, 2019

What a great weekend it was. Shakeout jog for those that raced. 5, 4, 3, 2, 1 Workout for everyone else…

Warmup:

10 Minutes of a gradual build of pace/effort

Mainset:

2000 Meters at 10KM Race Pace

1600 Metres at 10KM/5KM Race Pace

1200 Metres at 5KM Race Pace

800 Metres at 5KM Race Pace

400 Metres at Above 5KM Race Pace

Each Interval has an easy 400 Meters recovery between

Warmdown:

Aim for 10 minutes of easy running

Week of June 10 – June 16, 2019

There are two versions of the WOW. Normal and tapering version for those racing this weekend.

Normal WOW

Warmup:

10 Minutes of a gradual build of pace/effort

Mainset:

3200 Meters (2 miles) at Tempo Effort (10KMish pace)

400 Meters Easy as Recovery

800 Metres at 5KM Race Effort or Above

400 Metres Easy as Recovery (Repeat the 800/400 combo 2-4 Times)

Warmdown:

Aim for 10 minutes of easy running

Tapering WOW

Warmup:

10 Minutes of a gradual build of pace/effort

Mainset:

3200 Meters (2 miles) at Goal Race Pace (Marathon or ½ Marathon) The point is to get the paced dialed and feeling easy

800 Meters Easy as Recovery

800 Metres at 10KM Race Pace

800 Metres Easy as Recovery

800 Metres at 5KM Race Pace

800 Metres Easy as Recovery

Warmdown:

Aim for 10 minutes of easy running

Week of June 3 – June 9, 2019

Wednesday June 5th is Global Running Day. Group Runs in Steinbach at 600AM from Soccer Park, and 515PM from AD Penner Park Picnic Shelter. Everyone welcome.

Warmup:

10 Minutes of a gradual build of pace/effort

Mainset:

800 Meters at 5KM Race Pace or Above

400 Meters Easy as Recovery

Repeat 5-8 Times

Otherwise known as Yasso 800’s, or what I like to call it, the Pseudoscience Workout

Warmdown:

Aim for 10 minutes of easy running

Week of May 27 – June 2, 2019

Warmup:

10 Minutes of a gradual build of pace/effort

Mainset:

200 Meters at 5KM Pace or Above (9 out of 10 on Effort)

200 Meters Easy Jog Recovery

400 Meters at 10KM Pace or Above (8 out of 10 on Effort)

400 Meters Easy Jog Recovery

400 Meters at 10KM Pace or Above (8 out of 10 on Effort)

400 Meters Easy Jog Recovery

200 Meters at 5KM Pace or Above (9 out of 10 on Effort)

200 Meters Easy Jog Recovery

Break of a couple of minutes

5KM Time Trial (12.5 laps of 400m Track)

Warmdown:

Aim for 10 minutes of easy running

Week of May 20 – May 26, 2019

This workout is a repeat of 4 weeks ago. Goal is to be 5 seconds faster per 1200.

Warmup:

10 Minutes of a gradual build of pace/effort

Mainset:

1200 Meters at Marathon Race Pace (6 out of 10 on Effort)

400 Meters Easy Jog Recovery

1200 Meters at ½ Marathon Race Pace (7 out of 10 on Effort)

400 Meters Easy Jog Recovery

1200 Meters at 10Km Race Pace (8 out of 10 on Effort)

400 Meters Easy Jog Recovery

1200 Meters at 5KM Race Pace (9 out of 10 on Effort)

400 Meters Easy Jog Recovery

1200 Meters at 5KM Race Pace (9 out of 10 on Effort)

400 Meters Easy Jog Recovery

Warmdown:

Aim for 10 minutes of easy running

Week of May 13 – May 19, 2019

Goal of workout is to run race pace when fatigue is high.

Warmup:

10 Minutes of a gradual build of pace/effort

Mainset:

10 Minutes at Tempo Effort (Between 10KM to Marathon Race Pace)

2 Minutes Easy Jog

800 Metres at 10KM to 5KM Race Pace

400 Easy Jog

Repeat the 800/400 Combo 4 Times

5-10 Minutes at Tempo Effort (Between 10KM to Marathon Race Pace)

Warmdown:

Aim for 10 minutes of easy running

Week of May 5 – May 12, 2019

Workout builds off last weeks. Slight more intense, but with more recovery.

Warmup:

10 Minutes of a gradual build of pace/effort

Mainset:

1000 Metres at 10KM/5KM Race Pace/Effort

400 Metres EASY Jog in Between

Repeat the Above two steps 3- 4 Times

Then (Following known as straights/curves). Run the straight parts fast, easy around the curves of the track

100 Metres at 1600 (1 Mile) Race Pace/Effort

100 Metres EASY Jog in Between

Repeat the Above two steps 8 Times

Warmdown:

Aim for 10 minutes of easy running

Week of April 29 – May 5, 2019

Warmup:

10 Minutes of a gradual build of pace/effort

Mainset:

600 Metres at 10KM to 5KM Race Pace/Effort

200 Metres EASY Jog in Between

Repeat the Above two steps 6-8 Times

Then

200 Metres at 1600 (1 Mile) Race Pace/Effort

200 Metres EASY Jog in Between

Repeat the Above two steps 4 Times

Warmdown:

Aim for 10 minutes of easy running

Week of April 22 – April 28, 2019

Warmup:

10 Minutes of a gradual build of pace/effort

Mainset:

1200 Meters at Marathon Race Pace (6 out of 10 on Effort)

400 Meters Easy Jog Recovery

1200 Meters at ½ Marathon Race Pace (7 out of 10 on Effort)

400 Meters Easy Jog Recovery

1200 Meters at 10Km Race Pace (8 out of 10 on Effort)

400 Meters Easy Jog Recovery

1200 Meters at 5KM Race Pace (9 out of 10 on Effort)

400 Meters Easy Jog Recovery

1200 Meters at 5KM Race Pace (9 out of 10 on Effort)

400 Meters Easy Jog Recovery

Warmdown:

Aim for 10 minutes of easy running

Week of April 15 – April 21, 2019

Boston Marathon Course Sim Workout (First part is the downhills, then flat middle, and then the 3 Newton Hills)

Warmup:

10 Minutes of a gradual build of pace/effort

Mainset:

400 Meters at 5KM Race Pace (8 out of 10 on Effort)

200 Meters Easy Jog Recovery

400 Meters at 5KM Race Pace (8 out of 10 on Effort)

200 Meters Easy Jog Recovery

400 Meters at 5KM Race Pace (8 out of 10 on Effort)

200 Meters Easy Jog Recovery (Skip the recovery if feeling awesome, makes it harder)

12 Minutes at Goal Marathon or ½ Marathon Pace

400 Meters at 5KM Race Pace (8 out of 10 on Effort)

200 Meters Easy Jog Recovery

400 Meters at 5KM Race Pace (8 out of 10 on Effort)

200 Meters Easy Jog Recovery

400 Meters at 5KM Race Pace (8 out of 10 on Effort)

Warmdown:

Aim for 10 minutes of easy running

Week of April 8 – April 14, 2019

Track Club Set to Start April 15

Warmup:

10 Minutes of a gradual build of pace/effort

Mainset:

5 Minutes at RPE 7, or “around” your Tempo Pace (Between your 1/2 Marathon to Goal Marathon Pace/Effort for this time of the year…)

2 Minutes Easy Running RPE 5

Repeat the Above Two Steps 4 Times

Warmdown:

Aim for 10 minutes of easy running

Week of April 1  April 7 2019

Slightly Longer Intervals than last week 

Warmup:

10 Minutes of a gradual build of pace/effort. Include some strides and run drills to warm up.

Mainset:

200 Metres at RPE 9 

200 Metres at RPE4

Repeat the Above Two Steps 4 Times.

600 Metres at RPE 9 

400 Metres at RPE4

Repeat the Above Two Steps 4 Times.

Warmdown:

Aim for 10 minutes of easy running

Week of March 25  March 31 2019

The next two weeks are short workouts to introduce speedwork. Good bye tempo running, it’s time to run fast again. 😊

Warmup:

10 Minutes of a gradual build of pace/effort. Include some strides and run drills to warm up.

Mainset:

200 Metres at RPE 9

200 Metres at RPE4

Repeat the Above Two Steps 4 Times.

400 Metres at RPE 9 

400 Metres at RPE4

Repeat the Above Two Steps 4 Times.

Warmdown:

Aim for 10 minutes of easy running

Week of March 18 – 24 2019

20 Minute Cruise Tempo Run (This is the same structure as last week, but in reverse. It can feel very different)

Warmup:

10 Minutes of a gradual build of pace/effort

Mainset:

1 Minute at RPE 7 , or “around” your Tempo Pace (Between your 1/2 Marathon to Goal Marathon Pace/Effort for this time of the year…)

1 Minute at RPE 5

2 Minutes at RPE 7

1 Minute at RPE 5

3 Minutes at RPE 7

1 Minute at RPE 5

4 Minutes at RPE 7

1 Minute at RPE 5

5 Minutes at RPE 7

1 Minute Easy Running RPE 5

6 Minutes at RPE 7

Warmdown:

Aim for 10 minutes of easy running

Week of March 11 – 17 2019

20 Minute Cruise Tempo Run

Warmup:

10 Minutes of a gradual build of pace/effort

Mainset:

6 Minutes at RPE 7, or “around” your Tempo Pace (Between your 1/2 Marathon to Goal Marathon Pace/Effort for this time of the year…)

1 Minute Easy Running RPE 5

5 Minutes at RPE 7

1 Minute Easy Running RPE 5

4 Minutes at RPE 7

1 Minute at RPE 5

3 Minutes at RPE 7

1 Minute at RPE 5

2 Minutes at RPE 7

1 Minute at RPE 5

1 Minute at RPE 7

Warmdown:

Aim for 10 minutes of easy running

Week of March 4 – 10 2019

Workout this week is a repeat of 5 weeks ago. I’d suggest running at same pace as last time and then comparing your Rate of Perceived Exertion (RPE) and HR between the two workouts.

Warmup:

10 Minutes of a gradual build of pace/effort

Mainset:

6 Minutes at RPE 7, or “around” your Tempo Pace (Between your 1/2 Marathon to Goal Marathon Pace/Effort for this time of the year…)

1 Minutes Easy Running RPE 5

Repeat the Above Two Steps 3 Times

5 Minutes Easy Running

30 Seconds at RPE 8

30 Seconds Easy Running RPE 5

Repeat the 30/30’s 4 Times

Warmdown:

Aim for 10 minutes of easy running

Week of Feb 25 – March 3, 2019

16 Weeks to the Manitoba Marathon!

Warmup:

10 Minutes of a gradual build of pace/effort

Mainset:

4:00 at RPE 8, or “around” your 10KM to ½ Marathon Pace (for this time of the year)

2:00  RPE 4 for recovery

Repeat the Above two Steps 5 Times

Warmdown:

Aim for 10 minutes of easy running

Week of Feb 18 – February 24, 2019

It is just over 16 weeks to the MB Marathon. Workouts will now start building in intensity toward June 16th. The time is here!

Warmup:

10 Minutes of a gradual build of pace/effort

Mainset:

3:30 at RPE 8, or “around” your 10KM to ½ Marathon Pace (for this time of the year)

2:00  RPE 4 for recovery

Repeat the Above two Steps 5 Times

Warmdown:

Aim for 10 minutes of easy running

Week of Feb 11 – February 17, 2019

Things are starting to heat up, running season is near…

Warmup:

10 Minutes of a gradual build of pace/effort

Mainset:

3:30 at RPE 7, or “around” your Tempo Pace (Between your 1/2 Marathon to Goal Marathon Pace/Effort for this time of the year…)

0:30 Surge at RPE 8-9

3:30 at RPE 7, or “around” your Tempo Pace (Between your 1/2 Marathon to Goal Marathon Pace/Effort for this time of the year…)

0:30 Surge at RPE 8-9

4:00 at RPE 4 For Recovery

Repeat the Above Five Steps 2 Times THEN

3:30 at RPE 7, or “around” your Tempo Pace (Between your 1/2 Marathon to Goal Marathon Pace/Effort for this time of the year…)

0:30 Surge at RPE 8-9

Warmdown:

Aim for 10 minutes of easy running

Week of Feb 3 – February 10, 2019

RPE is Rate of Perceived Exertion

1 = At rest

5 = Easy

10 = Max Effort

Warmup:

10 Minutes of a gradual build of pace/effort

Mainset:

6:30 at RPE 7, or “around” your Tempo Pace (Between your 1/2 Marathon to Goal Marathon Pace/Effort for this time of the year…)

0:30 Surge at RPE 8-9

2:00 at RPE 4 For Recovery

Repeat the Above Three Steps 3 Times

Warmdown:

Aim for 10 minutes of easy running

Week of January 28 – February 3, 2019

RPE is Rate of Perceived Exertion

1 = At rest

5 = Easy

10 = Max Effort

Warmup:

10 Minutes of a gradual build of pace/effort

Mainset:

6 Minutes at RPE 7, or “around” your Tempo Pace (Between your 1/2 Marathon to Goal Marathon Pace/Effort for this time of the year…)

1 Minutes Easy Running RPE 5

Repeat the Above Two Steps 3 Times

5 Minutes Easy Running

30 Seconds at RPE 8

30 Seconds Easy Running RPE 5

Repeat the 30/30’s 4 Times

Warmdown:

Aim for 10 minutes of easy running

Week of January 21 – January 27, 2019

Warmup:

10 Minutes of a gradual build of pace/effort

Mainset:

5 Minutes at RPE 7, or “around” your Tempo Pace (Between your 1/2 Marathon to Goal Marathon Pace/Effort for this time of the year…)

2 Minutes Easy Running RPE 5

Repeat the Above Two Steps 4 Times

Warmdown:

Aim for 10 minutes of easy running

Week of January 14 – January 20, 2019

Warmup:

10 Minutes of a gradual build of pace/effort

Mainset:

8 Minutes at RPE 7, or “around” your Tempo Pace (Between your 1/2 Marathon to Goal Marathon Pace/Effort for this time of the year…)

2 Minutes Easy Running RPE 5

Repeat the Above Two Steps 2 Times

THEN…

15 Second Stride at RPE 9

1 Minute and 45 Seconds of Easy Running at RPE 5

Repeat the Above Two Steps 4 Times

Warmdown:

Aim for 10 minutes of easy running

Week of January 7 – January 13, 2019

This website had me laughing this weekend…. endless entertainment..

https://dumbrunner.com/training-news/2018/1/1/local-runner-kicks-off-2018-with-first-injury-of-the-year

Warmup:

10 Minutes of a gradual build of pace/effort

Mainset:

5 Minutes at RPE 7, or “around” your Tempo Pace (Between your 1/2 Marathon to Goal Marathon Pace for this time of the year…)

2 Minutes Easy Running RPE 5

Repeat the Above Two Steps 3 Times

THEN…

15 Second Stride at RPE 9

1 Minute and 45 Seconds of Easy Running at RPE 5

Repeat the Above Two Steps 3 Times

Warmdown:

Aim for 10 minutes of easy running

Week of December 31 – January 6, 2019

Happy New Year!

Hope you’ve had a great Holiday.

Arete Endurance Goals for the Week

1) Write Down your goals for 2019. Share them and dream big. Try this worksheet to help!  ARETE ENDURANCE GOAL SETTING BY STORY

2) Run or do a workout on January 1st.

3) Runners! Repeat this workout for two weeks ago!

Warmup:

10 Minutes of a gradual build of pace/effort

Mainset:

15 Minutes at RPE 6, or “around” your Goal Marathon Pace for 2019.

2 Minutes Easy Running RPE 5

Repeat the following Two Steps 5 Times

15 Second Stride at RPE 9

1 Minute and 45 Seconds of Easy Running at RPE 5

Warmdown:

Aim for 10 minutes of easy running

Week of December 24 – 30 2018

Merry Christmas and Happy Holidays.

There are 8 days left in the year and the workout of the week is to do 30 minutes of exercise on each of them. Could be running, skating, skiing, walking, strength work, anything!

Keep dreaming of your 2019 goals! Plan them, write them down, and share them. Check out the goal setting story tool down below. It’s written from the perspective of one year ahead and I think helps make your endurance sport story much more meaningful and purposeful.

Week of December 17 – 23 2018

If you have not joined the Longest Night Run, I encourage you to check it out and help support the Dueck family. Run with us through the night this Friday.

Also if you are interested in joining the Swim Group from January- March, we have only two spots remaining.

Workouts until end of January will build on the leg speed workouts of the past. Run Mileage will slowly start increasing as well.

Warmup:

10 Minutes of a gradual build of pace/effort

Mainset:

15 Minutes at RPE 6, or “around” your Goal Marathon Pace for 2019.

2 Minutes Easy Running RPE 5

Repeat the following Two Steps 5 Times

15 Second Stride at RPE 9

1 Minute and 45 Seconds of Easy Running  at RPE 5

Warmdown:

Aim for 10 minutes of easy running

Week of December 10 – 16 2018

Hope you had a productive time writing your athletic story for 2019. Keep dreaming and planning! Let me know how it went.

Workouts until end of January will build on the leg speed workouts of the past. Run Mileage will slowly start increasing as well.

Warmup:

10 Minutes of a gradual build of pace/effort

Mainset:

10 Minutes at RPE 7, or “around” your ½ marathon race effort. With weather conditions and unknown terrain, ignore your pace and aim for the feeling of running strong. If you can say at most 3-4 words at a time, you’re likely at the right effort level.

2 Minutes Easy Running RPE 5

Repeat the following Two Steps 5 Times

15 Second Stride at RPE 9

1 Minute and 45 Seconds of Easy Running  at RPE 5

Warmdown:

Aim for 10 minutes of easy running

Week of December 3 – December 9 2018

Workout of the week is quite different as it goes into new territory of what makes a good Arete Endurance Athlete. It is focused on Goal Setting; but with a twist. This idea came to me recently for a variety of reasons:

– Many races are now open for registration and know many of you are busy planning and dreaming what is next.

– Been working with several athletes and know how hard it is to say exactly what you want to get out of the sport, beyond race times. This tool should help.

– Been reading Donald Millers books, he says plan your life like a story. You’re the main character, you have a mission to accomplish and reason to do it. You’ll face obstacles along the way and must overcome them. There are many people willing to help you in a variety of ways. Most importantly there will be personal growth that reaches far beyond race results.

– Did a “Mad Lib” game and it seems like a good format for this. 🙂

– You’re telling your story to someone as the story has already happened. Somehow that feels different and I don’t know why. It creates more vision perhaps.

Below is your story, your athletic adventure. Fill it out, dwell on it, dream and be bold. Life is short and there can be so much meaning in our pursuits.  Race goals will always be way more than our heart rate, paces, and time. My hope is that Arete Endurance represents that*

ARETE ENDURANCE GOAL SETTING BY STORY

*It’s my first draft of an idea, it will likely evolve quickly. If you like it, please let me know areteendurancecoach@gmail.com

Week of November 26 – December 2 2018

Week #8 of 8 in transition season and working on leg speed/strength. Workout is a repeat of week #1. It requires you to dream of your goal marathon pace for 2019…. 😊

Mainset:

Example. Your Goal Marathon Pace is 07:30/Mile

Workout would be EASY PACE (not goal pace) for 7 Minutes and 30 Seconds

At 7:30 Minutes do a 30 Second Stride/Acceleration at 95% (RPE9) effort

Return to an EASY PACE for another 7:30 and repeat the process.

Aim for 5 Repeats

Warmdown:

Aim for 5 minutes of easy running

Week of November 19 – 25 2018

The next 8 weeks will be season transition workouts. (Week #7) Workouts are less challenging and will focus on leg speed and strength. This workout is has two variations, one for the treadmill, one for the outdoors.

RPE references Rate of Perceived exertion. 10 is max effort, 1 is zero effort. 5 is normal running pace. Consider a 7-8, race pace.

Warmup:

5 to 10 Minutes:

Gradually Increase Pace. Finish at your normal running p

Mainset:

60 Seconds Quick (RPE 7-8) *

90 Seconds (RPE 5)

Repeat 8 – 14 Times

* If Running on a Treadmill, instead of increasing speed, maintain your normal speed but increase elevation to a 4-6% Gradient for the 60 Seconds. Recovery at 1% Gradient.

Warmdown:

At least 5 minutes of easy running

Week of November 12 – 18 2018

The next 8 weeks will be season transition workouts. (Week #6) Workouts are less challenging and will focus on leg speed and strength. This workout is similar to last weeks, where the fast running recruits fast twitch muscles that don’t get depended on much during a normal easy run. The foundation being laid now, will help you run faster later.

RPE references Rate of Perceived exertion. 10 is max effort, 1 is zero effort. 5 is normal running pace.

Warmup:

5 to 10 Minutes:

Gradually Increase Pace.

Mainset:

30 Seconds Quick (RPE 7-8)

30 Seconds Easy (RPE 3-4)

15 Seconds Quick (RPE 9)

15 Seconds Easy (RPE 3-4)

5 Seconds Quick (RPE 9)

Run Easy for 5 Minutes and Repeat

Aim for 5-6 Repeats

Warmdown:

At least 5 minutes of easy running

Week of November 5 – 11 2018

The next 8 weeks will be season transition workouts. (Week #5) Less challenging and will focus on leg speed and Strength. Today focus on high cadence (steps per minute) without sprinting at maximum speed. Quick feet!

Warmup:

5 to 15 Minutes:

Gradually Increase Pace, include a few strides to get body primed

Mainset:

30 Seconds Quick (Not all out, 5KM – 10KM Pace, RPE 7-8)

30 Seconds Cruise Pace (Normal Long Run Pace, RPE 4-5)

Repeat (30/30 Seconds) 5 Times

Run 10 Minutes Easy

30 Seconds Quick (Not all out, 5KM – 10KM Pace, RPE 7-8)

30 Seconds Cruise Pace (Normal Long Run Pace, RPE 4-5)

Repeat (30/30 Seconds) 5 Times

Warmdown:

Aim for at least 5 minutes of easy running

Week of October 29 – November 4 2018

The next 8 weeks will be season transition workouts. (Week #4) Less challenging and will focus on leg speed and Strength.

Warmup:

30-60 Minute Easy Run!

Mainset:

Repeat The following Strengthening Workout 3 Times this Week. Try to do routine with out stopping for 10-15 minutes…

Squats (20)

Front Plank (30 Seconds)

Side Plank Right (30 Seconds)

Side Plank Left (30 Seconds)

Bird Dog (30 Seconds)

Go onto your stomach

Superman (Lift both legs and arms off the ground) (30 Seconds in 5 Second holds)

Pushups (10)

Rotate and lie on your back

Crunches (30)

Glute Bridge (30 Seconds)

Single Leg Lifts While Keeping a straight Leg (15 Per Leg)

Glute Bridge (30 Seconds)

Stand back up

Lunges (20)

Then Repeat entire routine until time is up

Week of October 22 – 28 2018

The next 8 weeks will be season transition workouts. (Week #3) Less challenging and will focus on leg speed and Strength.

Warmup:

5 to 15 Minutes:

Gradually Increase Pace, include a few strides to get body primed

Mainset:

Find a Steep Hill that requires 15-30 Seconds to Climb

Run Strong Effort up the hill (Not at max but close)

Run Easy down the hill

Run Easy for roughly 2-3 minute before doing another repeat of the hill

Repeat Mainset 10-15 Times

For Added Bonus Try bounding up the Hill or Run backwards

Warmdown:

Aim for at least 5 minutes of easy running

Week of October 15 – 21 2018

The next 8 weeks will be season transition workouts. (Week #2 ) Less challenging and will focus on leg speed and Strength.

Warmup:

5 to 15 Minutes:

Gradually Increase Pace

Mainset:

Do 10 Lunges, Squats, or Burpees (YOUR CHOICE)

Immediately do 15 Second Stride at 95% Effort. Focus on Strong Form, Tall Posture.

Run Easy for 5 Minutes

Repeat Mainset 5-8 Times

Warmdown:

Aim for at least 5 minutes of easy running

Week of October 8 – 14 2018

The next 4-8 weeks will be season transition workouts. Less challenging and will focus on leg speed.

Mainset:

Example. Your Goal Marathon Pace is 07:30/Mile

Workout would be EASY PACE (not goal pace) for 7 Minutes and 30 Seconds

At 7:30 Minutes do a 15-20second Stride/Acceleration at 95% effort

Return to an EASY PACE for another 7:30 and repeat the process.

Aim for 5 Repeats

Warmdown:

Aim for 5 minutes of easy running

Week of October 1 – 6 2018

Steinbach Crew 06:15 At the Track. Final Session of Season. We will have a “mystery” workout…

for the tapering marathoner’s though….

Taper workout #2 (one week from goal race).

Aim for at least 10 minutes of running time, gradually increase paces and include some short strides and running drills)

Mainset:

2 Miles at Goal Marathon Pace (run by feel, it should feel easy….”

½ Mile Easy

½ Mile at Tempo Pace (Between 10KM and ½ Marathon Race Pace)

½ Mile Easy

½ Mile at Between 5K and 10KM Race Pace

½ Mile Easy

Warm Down:

Aim for 5 minutes of easy running

Week of September 24 – 30

Steinbach Crew 06:15 At the Track.

Taper workout #1 (two weeks from goal race). Goal is to have your run well above race pace and recover well between efforts. Interval distance decreases but pace increases. Easiest way to remember workout it’s 5, 4, 3, 2, 1, ½ Lap Hard with 400 Easy Between Each

Aim for at least 10 minutes of running time, gradually increase paces and include some short strides and running drills)

Mainset:

2000M at ½ Marathon to 10KM Race Pace

400M Easy

1600M at 10KM Race Pace

400M Easy

1200M at 5KM Race Pace

400M Easy

800M at <5KM Race Pace

400M Easy

400M at <5KM Race Pace

400M Easy

200M at Near Max Speed

Warm Down:

Aim for 5 minutes of easy running

Week of September 17 – 23

“Only the disciplined ones in life are free”. A workout in honor of chasing the “impossible”.

Steinbach Crew 06:15 At the Track.

Purpose is to increase your belief that you can run faster than you think you can…

Aim for at least 10 minutes of running time, gradually increase paces and include some short strides and running drills)

Mainset:

1000 Metres at ½ Marathon Race Pace

200 Metres Easy/Recovery (Aim for 1 – 2 Minutes of times)

Repeat Twice

1000 Metres at 10KM Race Pace

200 Metres Easy/Recovery (Aim for 1 – 2 Minutes of times)

Repeat Twice

1000 Metres at 5KM or Under Race Pace

200 Metres Easy/Recovery (Aim for 1 – 2 Minutes of times)

Repeat Two to Three Times. If form starts to break down, stop the workout.

Warm Down:

Aim for 5 minutes of easy running

Week of September 10 – 16

Steinbach Crew 06:15 At the Track

Great workout for a running track. Purpose is to increase your maximal aerobic capacity. This is a very tough workout…

Aim for at least 10 minutes of running time, gradually increase paces and include some short strides and running drills)

Mainset:

800 Metres at 5KM to 10KM Race Pace

200 Metres Easy/Recovery

400 Metres at Below 5KM Goal Race Pace

200 Metres Easy/Recovery

Repeat Mainset 4-6 Times.

Warm Down (Aim for 5 minutes of easy running)

Week of September 3 – 9

3 X 10 Tempo

*Steinbach Crew meeting at Abe’s Hill 06:15

This workout is ideally run on a grass surface with undulating terrain. A park, sports field, or your favourite trail. Purpose of run is to increase strength from controlling your effort over the terrain and variable surfaces.

Warm Up (Aim for at least 10 minutes of running time, gradually increase paces and include some short strides and running drills)

10 Minute Tempo Effort (Between 10KM and 1/2 marathon Effort (Use Rate of Perceived Exertion (RPE) or Heart Rate and less pace as a gauge of your effort. RPE should be a 6-7 (out of 10).

3 Minutes Easy Running

Repeat 3 Times

Warm Down (Aim for 5 minutes of easy running)

Week of August 27 – September 2 (Steinbach Group Meeting at 06:15 now)
The difference between running and jogging (nothing wrong with either….)

Great workout for a running track. Purpose is to increase your tolerance to run fast when tired and to target your fast twitch muscles

Warm Up: (Aim for at least 10 minutes of running time, gradually increase paces and include some short strides and running drills)

Main set:

600 Metres at 5KM Race Pace (10KM if you’re more than 6 weeks away from goal race)

200 Metres Easy/Recovery Pace (Go slow!)

200 Metres at 3KM or Below Race Pace (Max speed sustainable for maintaining good form (tall, quick feet/arms)

200 Metres Easy/Recovery (Go really slow….) You want to recover as much as possible

Repeat the Above set 5-8 Times

Warmdown (Aim for 5 Minutes of Easy Running)

Week of August 20 – August 26
Stay on Target

Great workout for a running track. Purpose is to increase your ability to run fast and maintain focus when fatigue is building. Focus on good form and keeping your body relaxed during the 1600 Metre Interval sections.

Warm Up: (Aim for at least 10 minutes of running time, gradually increase paces and include some short strides and running drills)

Main set:

400 Metres at Below 5KM Race Pace

400 Metres Easy/Recovery Pace

200 Metres at Below 5KM Race Pace (not all out, but quick)

200 Metres Easy/Recovery Pace

1600 Metres at 10KM to ½ Marathon Race Pace

400 Metres Easy/Recovery

Repeat the main set 3 Times.

Warmdown (Aim for 5 Minutes of Easy Running)

Week of August 13 – August 19
GPSitis (A syndrome where a runner can’t run without starring at the their wrist)

Great workout for a running track. Purpose is to increase your ability to run by feel, and give a big aerobic fitness boost.

Warm Up (Aim for at least 10 minutes of running time, gradually increase paces and include some short strides and running drills)

After warmup cover up your GPS watch with tape, turn off autolap. You can review after the run.

5 X 1600 At Descending Pace

Your goal is to run your race paces by feel.

1st Interval – Marathon Pace

2nd Interval – ½ Marathon Pace

3rd Interval – 10 KM Race Pace

4th Interval – 5KM Race Pace

5th Interval – Below 5KM Race Pace

400 Metre Easy as recoveries Between Intervals

Do not look at your watch to know your paces until workout is complete. How’d you do?

The descending nature of this workout is there to help you control your effort. Often runners will go out way to hard on the first few intervals.

Warmdown (Aim for 5 Minutes of Easy Running)

Week of August 6 – August 12
Between Rock and Hard Place

Great workout for a running track. Purpose is to increase your ability to run fast when tired plus make race paces (1/2 and Marathon) “feel” much easier.

Warm Up (Aim for at least 10 minutes of running time, gradually increase paces and include some short strides and running drills)

3 X 400 Metres at 5KM Race Pace or Below

200 Metres of Easy/Recovery (You’ll want to take these recoveries very easy. Walk if necessary to give you as much recovery as possible.

20 Minutes of Tempo Running (Pace Between your Marathon and 10KM Race Pace Time; Typically the pace you could maintain for one hour in race scenario)

200 Metres Easy/Recovery/Walk

3 X 400 Metres at 5KM Race Pace or Below (Your goal is to maintain the same pace as you did in the first 400 Metre Intervals).

200 Metres of Easy/Recovery Between

Warm Down (Aim for 5 minutes of easy running)

Week of July 30 – August 5
Double Sided Razor

Great workout for a running track. Purpose is to increase your ability to change speed and recover quickly. Focus on great running form during the intervals. Tall body, quick feet.

Warm Up (Aim for at least 10 minutes of running time, gradually increase paces and include some short strides and running drills)

1000 Metres Repeats done in the following Structure:
400 Metres @ Between Marathon Pace and 10KM Race Pace (The fitter you are, or are close to your goal race aim for a quicker pace)
100 Metres as a Strong Surge @ Below 5KM Race Pace
400 Metres @ Between Marathon Pace and 10KM Race Pace
100 Metres as a Strong Surge @ Below 5KM Race Pace

200 Metres at Easy/Rest Pace (If you find you’re not recovering in time, have 400 Metres of Easy/Rest Pace)

Aim for 5-6 Repeats

Warm Down (Aim for 5 minutes of easy running)

Week of July 23 – July 29
Run Like an Egyptian

Great workout for a running track. Purpose of run is to increase resistance to fatigue

Warm Up (Aim for at least 10 minutes of running time, gradually increase paces and include some short strides and running drills)

1000 Metres at 10KM Goal Race Pace

200 Metres at Easy/Rest Pace

800 Metres at between 10KM and 5KM Pace

200 Metres at Easy/Rest Pace

600 Metres at 5KM Pace

200 Metres at Easy/Rest Pace

400 Metres at below 5KM Pace

200 Metres at Easy/Rest Pace

600 Metres at 5KM Pace

200 Metres at Easy/Rest Pace

800 Metres at between 10KM and 5KM Pace

200 Metres at Easy/Rest Pace

1000 Metres at 10KM Goal Race Pace

Warm Down (Aim for 5 minutes of easy running)

Week of July 16 – July 22

When Tired Use Speed
Great workout for a running track. Purpose is to build speed white legs are fatigued.

Warm Up (Aim for at least 10 minutes of running time, gradually increase paces and include some short strides and running drills)

1600 Metres at Between Tempo and 10KM Goal Race Pace
400 Metres at Easy/Rest Pace
400 Metres at Goal 5KM Pace or Below
400 Metres at Easy/Rest Pace
Repeat 3-4 Times. If unable to maintain speed/form conclude the workout

Warm Down (Aim for 5 minutes of easy running)

Week of July 9 – July 15

Heavy Legs Syndrome
Entire workout to be run on grass/soft surface. Purpose is to work on high aerobic zones, strength, and proper running form

Warm Up (Aim for at least 10 minutes of running time, gradually increase paces and include some short strides and running drills)

12 Minutes at Tempo Pace
3 Minutes at Easy/Rest Pace
12 Minutes at Tempo Pace
3 Minuets Easy/Rest Pace

5 X 15 Seconds Strides @ 95% Effort
2 Minutes Easy/Rest Pace between Strides

Warm Down (Aim for 5 minutes of easy running)