Run season is official here! For some more info on how the year will work please see the following link http://areteendurance.com/membership/ Our first 5KM is this Saturday Morning (location is announced Friday) Tuesday Workouts will start at the Stoneybrook Middle School on April 6, 06:30. Hope to see you there. Anyone welcome. Warmup (Strides, Drills) […]
Category: Workout of the Week
2021
Arete Endurance. I have loved seeing this community grow. It has been a pursuit of mine for many years; a dream to see a group committed to getting the very best out of themselves and to help others do the same. At the same time, I am coaching individually more than I ever have and […]
Run Training 2021
Official start date is April 6, 2021 at 06:30. If interested in joining please contact me. Several changes coming for our regular track season. It’s going to be an excellent year. […]
Week of October 5 – 11, 2020
The taper workout. Just enough work to keep the legs going, help with taper tantrums, and dial in goal race pace. Warmup: 10 Minutes of Easy Running, Strides, and Drills Main-set: 3200 Metres at GOAL Race Pace for Upcoming Race (RPE6-7) 800 Metres Easy (RPE5) 800 Metres Above Goal Race Pace (RPE7-8) 800 Metres Easy […]
Week of September 28 – October 4, 2020
One final time to do 800 metre repeats. Our version of Yasso 800’s (rest is shorter). To compare workout was done 5 weeks ago. Warmup: 10 Minutes of Easy Running, Strides, and Drills Main-set: 800 Metres at 5KM Race Pace + (RPE8 – 9) 400 Metres at Deep Recovery Pace (RPE4) Repeat steps 6 – […]
Week of September 21 – 27, 2020
Workouts purpose is to run fast on tired legs. Warmup: 10 Minutes of Easy Running, Strides, and Drills Main-set: 1600 Metres at 10KM Race Pace (RPE7) 400 Metres at Deep Recovery Pace (RPE5) Repeat Twice 800 Metres at 5KM Race Pace (RPE8) 400 Metres at Deep Recovery Pace (RPE5) Repeat Twice 400 Metres at Mile […]
Week of September 21 – 27, 2020
Warmup: 10 Minutes of Easy Running, Strides, and Drills Main-set: 1600 Metres (10KM Race Pace) (RPE7) 400 Metres at Recovery Pace (RPE4) Repeat Twice 800 Metres (5KM Race Pace) (RPE8) 400 Metres at Recovery Pace (RPE4) Repeat Twice 800 Metres (5KM Race Pace +) (RPE9) 400 Metres at Recovery Pace (RPE4) Repeat Two to Four […]
Week of September 14 – 20, 2020
Time to test where you are at. 30 minute time trial. Can help with pacing guidance as we continue to work towards the Manitoba (now “virtual” Marathon. Warmup: 10 Minutes of Easy Running, Strides, and Drills Main-set: 200 Metres (Mile Race Pace (RPE9) 200 Metres at Deep Recovery Pace (RPE4) 30 Minute Time Trial […]
Week of September 7 – 13, 2020
If around Steinbach on September 7th, come out for the Virtual Boston Marathon. (Click for info). Workout today is a blend of speed/tempo. Next week is a time trial! ? Warmup: 10 Minutes of Easy Running, Strides, and Drills Main-set: 200 Metres (Mile Race Pace (RPE9) 200 Metres at Deep Recovery Pace (RPE4) Repeat 4 […]
Week of August 31 – September 6, 2020
1600 (Or 1 Mile) Repeats. Aim for 4 complete and see if you can do the 5th. Paces increase per interval. Tough day, but you’ll be happy you did it. Warmup: 10 Minutes of Easy Running, Strides, and Drills Main-set: 1600 Metres (Or 1 Mile at 10KM Race Pace (RPE7) 400 Metres at Deep Recovery […]