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...
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...
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...
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...
Our Fall Test Workout. Last done week of August 19 – 26 and September 16-22. Warmup: 10 Minutes of a gradual build of pace/effort Mainset: 1600 Metres Starting at 10KM Race Pace and Increasing Speed Each Interval 400 Metres Easy Between Repeat 3-5 Times Warmdown: Aim...
