Every Monday This Page Will be Updated with the Workout of the Week.

The workouts are built towards preparing you specifically and purposefully towards a 10KM, 1/2 or Full Marathon. If you’re interested in joining our training group let me know.

Please share and “enjoy” them with the hashtag #areteendurance

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How to Determine my Paces for Workouts:

There are multiple online pace calculators on the internet. The best place to start is with a recent race result or equivalent performance. There is a tendency to enter times based on what you want to achieve, not where you currently are at. Don’t do it, be honest and you’ll train better and happier. Also be aware that different calculators use different words to describe the same pace zones (threshold or tempo for example). I use the titles described in the first calculator below.

http://fasterrunning.com/calculator

https://runsmartproject.com/calculator/

Daniels Tables (More Advanced Version of the top, for data geeks)

https://www.mcmillanrunning.com/

Arete Endurance Workout of the Week 2024 #3: April 22 – 28

10 Minutes Warmup.
Ideally Include A, B, and C Drills Plus a few Strides.
Can be extended for a total of 20 minutes, whatever makes you feel ready

3200-5000 Metres repeats at 1/2 Marathon Race Effort (RPE7)
800 Metres as recovery
Repeat 2 -Times

10-20 Warm Down

Arete Endurance Workout of the Week 2024 #2: April 15 – 21

10 Minutes Warmup.
Ideally Include A, B, and C Drills Plus a few Strides.
Can be extended for a total of 20 minutes, whatever makes you feel ready

1000 Metres repeats at goal 10 KM Pace or Better (RPE8)
400 Metres as recovery
Repeat 3 – 5 Times

200 Metres repeats at Fast Pace (RPE9)
400 Metres as recovery
Repeat 2 – 6 Times

10-20 Warm Down

Arete Endurance Workout of the Week 2024 #1: April 8 – 14

Track is back! We start with our traditional opener, the Boston Marathon Workout. The first 3 intervals “symbolize” the downhill start, the tempo is the middle, and the final 3 intervals “symbolize” the hills

10 Minutes Warmup.
Ideally Include A, B, and C Drills Plus a few Strides.
Can be extended for a total of 20 minutes, whatever makes you feel ready

400 Metres repeats at goal 5 KM Pace or Better (RPE8
400 Metres as recovery
Repeat 3 Times

3200 – 5000 Metres at Tempo Effort (Between 1/2 Marathon and 10KM Race Pace (RPE7)

400 Metres as recovery

400 Metres repeats at goal 5 KM Pace or Better (RPE8
400 Metres as recovery
Repeat 3 Times

10-20 Warm Down

Arete Endurance Workout of the Week: October 9 – October 16, 2023

The final track workout of the season. This one is a taper workout for a race. 

10 Minutes Warmup.
Ideally Include A, B, and C Drills Plus a few Strides.
Can be extended for a total of 20 minutes, whatever makes you feel ready

3200 Metres at Goal Race Pace for Upcoming Event

800 Metres Super Easy Jog, Then

400 Meters at 5km Race Pace or Better (RPE8)

400 Metres Super Easy Jog

Repeat 2 Times

10-20 Warm Down

Arete Endurance Workout of the Week: October 2 – October 8, 2023

Second to last workout of the year. This is the pinnacle workout, next week is about tapering.

10 Minutes Warmup.
Ideally Include A, B, and C Drills Plus a few Strides.
Can be extended for a total of 20 minutes, whatever makes you feel ready

4000 – 5000 Metres at Strong Tempo Pace At or Near 10KM Race Pace(RPE7+)

800 Metres Super Easy Jog (RPE1), Then

800 Meters at 5km Race Pace or Better (RPE8)

400 Metres Super Easy Jog (RPE1)

Repeat 1 – 4 Times

10-20 Warm Down

Arete Endurance Workout of the Week: September 25 – October 1, 2023

Threshold Work continues…

10 Minutes Warmup.
Ideally Include A, B, and C Drills Plus a few Strides.
Can be extended for a total of 20 minutes, whatever makes you feel ready

3200 Metres at 10KM Pace or Better (RPE7+)

400 Metres Super Easy Jog (RPE1)

Repeat 2 – 3 Times

10-20 Warm Down

Arete Endurance Workout of the Week: September 18 – September 24, 2023

10 Minutes Warmup.


Ideally Include A, B, and C Drills Plus a few Strides.
Can be extended for a total of 20 minutes, whatever makes you feel ready

1000 Metres at Faster than goal 10KM Pace (RPE8)

200 Metres Super Easy Jog (RPE1)

Repeat 5 – 8 Times

10-20 Warm Down

Arete Endurance Workout of the Week: September 11 – September 17, 2023

Continued Threshold Work. Be prepared physically and mentally before doing this workout. 🙂

10 Minutes Warmup.
Ideally Include A, B, and C Drills Plus a few Strides.
Can be extended for a total of 20 minutes, whatever makes you feel ready

2000 Metres at 10KM Race Pace (RPE7+)

200 Metres Super Easy Jog (RPE1)

1000 Metres at 10KM Race Pace (RPE7+)

200 Metres Super Easy Jog (RPE1)

Repeat 2 – 3 Times

10-20 Warm Down

Arete Endurance Workout of the Week: September 4 – September 10, 2023

Threshold Work. Rest is very short this week.

10 Minutes Warmup.
Ideally Include A, B, and C Drills Plus a few Strides.
Can be extended for a total of 20 minutes, whatever makes you feel read

1600 Metres (1 mile) at 10KM Race Pace (RPE7+)

200 Metres Super Easy Jog (RPE1)

Repeat 3 – 6 Times

10-20 Warm Down

Arete Endurance Workout of the Week: August 28 – September 3, 2023

Focus starts to shift from leg speed to threshold running for the month of September

10 Minutes Warmup.
Ideally Include A, B, and C Drills Plus a few Strides.
Can be extended for a total of 20 minutes, whatever makes you feel read

20 Minutes Tempo Running (Between 10KM and 1/2 Marathon Goal Race Pace (RPE7)

5 Minutes Easy (RPE2)

400 Metres Fast (RPE9)

200 Metres Easy (RPE2)

Repeat 3 – 6 Times

10-20 Warm Down

Arete Endurance Workout of the Week: August 21 – 27, 2023

Leg speed workout #4

10 Minutes Warmup.
Ideally Include A, B, and C Drills Plus a few Strides.
Can be extended for a total of 20 minutes, whatever makes you feel read

800 Metres Strong Effort (RPE8)

200 Metres Easy (RPE2)

Repeat 6 – 8 Times 

400 Metres Fast (RPE9)

200 Metres Easy (RPE2)

Repeat 2 – 4 Times

10-20 Warm Down

Arete Endurance Workout of the Week: August 14 – 20, 2023

Leg speed workout #3

10 Minutes Warmup.
Ideally Include A, B, and C Drills Plus a few Strides.
Can be extended for a total of 20 minutes, whatever makes you feel read

800 Metres Strong Effort (RPE8)

400 Metres Easy (RPE2)

Repeat 4 – 6 Times 

100 Metres Fast (RPE9) Fast on the Straights if on a Track

100 Metres Easy (RPE2)

Repeat 4 – 8 Times

10-20 Warm Down

Arete Endurance Workout of the Week: August 7 – 13, 2023

Leg speed workout #2

10 Minutes Warmup.
Ideally Include A, B, and C Drills Plus a few Strides.
Can be extended for a total of 20 minutes, whatever makes you feel read

400 Metres Strong Effort (RPE8)

200 Metres Easy (RPE2)

Repeat 6- 8 Times

200 Metres Fast (RPE9)

200 Metres Easy (RPE2)

Repeat 6- 8 Times

10-20 Warm Down

Arete Endurance Workout of the Week: July 31 – August 6, 2023

Back to the track!

10 Minutes Warmup.
Ideally Include A, B, and C Drills Plus a few Strides.
Can be extended for a total of 20 minutes, whatever makes you feel read

400 Metres Strong Effort (RPE8)

200 Metres Easy (RPE2)

Repeat 8 – 12 Times

10-20 Warm Down

Arete Endurance Workout of the Week: July 24 – 30, 2023

Steinbach Crew Meeting at Abe’s Hill. Final “off” track workout

10 Minutes Warmup.
Ideally Include A, B, and C Drills Plus a few Strides.
Can be extended for a total of 20 minutes, whatever makes you feel read

10 Minutes of HARD Hill Climbs RPE9 (Near Sprints) with 1-2 Minutes Recovery Between

3 Minutes Easy

10 Minute Hilly Tempo (Over and down repeated (RPE 6-7
3 Minutes Easy

10 Minutes of HARD Hill Climbs RPE9 (Near Sprints) with 1-2 Minutes Recovery Between

10-20 Warm Down