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 […]
Category: Workout of the Week
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 […]
Week of Feb 17 – Feb 23, 2020
4 months to the MB Marathon Weekend. It’s time to start focusing. ? If you want any coaching help or consultation, happy to talk. Warmup: 10 Minutes of a gradual build of pace/effort Mainset: 3:30 Minutes at 5KM to 10KM Pace RPE7-8 2 Minutes Easy RPE4 Repeat above 2 Steps Five Times Warmdown: Aim for […]
Week of Feb 10 – Feb 16, 2020
The final tempo based workout! Warmup: 10 Minutes of a gradual build of pace/effort Mainset: 3:30 Minutes at Tempo Pace (10KM to ½ Marathon Race Pace) RPE7 30 Seconds at RPE9 (Can be done with speed OR Increasing Elevation on Treadmill) 3:30 Minutes at Tempo Pace (10KM to ½ Marathon Race Pace) RPE7 30 Seconds […]
Week of Feb 3 – Feb 9, 2020
Warmup: 10 Minutes of a gradual build of pace/effort Mainset: 7 Minutes at Tempo Pace (10KM to ½ Marathon Race Pace) RPE7 30 Seconds at RPE9 (Can be done with speed OR Increasing Elevation on Treadmill) 2 Minutes Easy RPE4 Repeat above 3 Steps Three Times Warmdown: Aim for 10 minutes of easy running […]
Week of Jan 27 – Feb 2, 2020
Warmup: 10 Minutes of a gradual build of pace/effort Mainset: 30 Seconds Strong Effort (RPE8+), 30 Seconds Easy (RPE4) Repeat above 2 Steps 5 Times 6 Minutes at Tempo Pace (10KM to ½ Marathon Race Pace) 1 Minutes Easy Repeat above 2 Steps Three Times Warmdown: Aim for 10 minutes of easy running […]
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 […]
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 […]
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 […]
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 […]