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 […]
Category: Workout of the Week
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 […]
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 […]
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 […]
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 […]
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 […]
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 […]
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 […]