9th week of the post race season rebuild. One more to go and it’s 2020 and time to get serious… ? Warmup: 10 Minutes of a gradual build of pace/effort Mainset: 15 Second Stride RPE9 1:45 RPE5 Repeat above two steps 4 Times then do the following 5:00 At RPE7 (Roughly ½ Marathon Effort for […]
Category: Workout of the Week
Week of Dec 9 – Dec 15, 2019
8th week of the post race season rebuild. Holding speed for longer is re-introduced. Workout can also be done as a strength workout on a treadmill. Instead of speed, use elevation (6% as an RPE9) Warmup: 10 Minutes of a gradual build of pace/effort Mainset: 30 Second at RPE9 30 Seconds at RPE5 60 Seconds […]
Week of Dec 2– Dec 8, 2019
7th week of the post race season rebuild. With many races now open for registration, it’s time to start dreaming of your goal marathon (or ½) pace for 2020. Once you know your dream pace, do the following. Warmup: 10 Minutes of a gradual build of pace/effort Mainset: Example if your dream marathon pace is […]
Week of Nov 25 – Dec 1, 2019
6th week of the post race season rebuild. 30/30’s on Tap this week. Warmup: 10 Minutes of a gradual build of pace/effort Mainset: 30 Seconds at RPE8 (Or about 5KM Pace 30 Seconds at RPE4 (Easy Pace) Repeat 5 Times 10 Minutes RPE4 (Easy Pace) 30 Seconds at RPE8 (Or about 5KM Pace 30 Seconds […]
Week of November 18 – 24, 2019
5th week of the post race season rebuild. A workout built for the treadmill and focuses on strength development. Warmup: 10 Minutes of a gradual build of pace/effort Mainset: Pace on treadmill should be comfortable, the difficulty comes from the Incline Adjustments 3 Minutes at 4- 6 % Incline on Treadmill 2 Minutes at 1% […]
Week of November 11 – 17, 2019
Fourth week of the post race season rebuild. Aim to do workout twice this week. Here is as really good article on why endurance athletes should incorporate speed workouts. https://www.outsideonline.com/2405167/speed-reserve-running-research Warmup: 10 Minutes of a gradual build of pace/effort Mainset: 20 Second Stride at 90% Effort 1:40 Easy Running Repeat 5 Times 10 Minutes Easy/Steady […]
Week of November 4 – Nov 10, 2019
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 2:30 Easy Running Between […]
Week of Oct 28- Nov 3, 2019
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 Times Warmdown: Aim for 5 minutes […]
Week of Oct 21- 27, 2019
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 Mainset: 15 Second Stride […]
Week of Oct 14- 20, 2019
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 5KM Race Pace Warmdown: Aim for 10 minutes […]