Developing Power & Strength through the use of the Olympic Lifts.
Run 8 miles. We are increasing your longest distance. This should be difficult to do. But the barrier will be mental instead of physical. If you get to the point where you just can't run, or your pace is very slow, go to run/walk intervals of … [Read more...]
On the Air Bike: A) 5:00 Warm Up on Air Machine B) 15:00 @ Moderate Pace This is a mid-distance workout, somewhat of a taper day for what's to come Saturday... … [Read more...]
Run 3 miles This is the easy run for the week. Get out and accomplish the miles at a steady pace. … [Read more...]
Fartlek Run A) P&G 400m Warm up: B) 20:00 Fartlek Run: - 100m Sprint - 100m Walk Walking is obviously the recovery here. Think about how your stride length changes throughout the sprint, you will start with 3-5 short choppy steps, then will … [Read more...]
Run 5 miles. This is your "long run" for the week. Settle in and just complete 5 miles. Focus on a consistent cadence that allows you to breathe easy. (Run with a partner and have conversation. You should not be working so hard that you can't talk.) … [Read more...]
A) 800m warm up. B) 6 x 800m tempo run, jogging rest 1:1. Your results should not vary by more than 15 seconds per 800m. Record slowest 800 time. 1:1 rest meant the rest should be exactly as long as the most recent 800m run took. (i.e. if the 1st … [Read more...]
Pool Swim: A) 200yd Warm up B) Pyramid: - 50yd - 100yd - 150yd - 200yd - 150yd - 100yd - 50yd REST: 2:00 between each round. PACE: [fast] Total distance is 800yd. C) 100yd back stroke … [Read more...]
Vested Invervals: 4 Rounds: - 1200m - 400m w/ weight vest Do this workout at a track or a location where you have a 1200 & 400 route. The purpose here is to introduce the weighted vest to distance runs. Learn how to move without the vest moving … [Read more...]
Run 5 miles. This is your "long run" for the week. Settle in and just complete 5 miles. Focus on a consistent cadence that allows you to breathe easy. (Run with a partner and have conversation. You should not be working so hard that you can't talk.) … [Read more...]
Runners often talk about pacing as it relates to their breathing (i.e. “conversational pace”). It’s also a great way to measure how hard you’re working on a run. Understanding breathing patterns helps a runner identify when they’re working too hard … [Read more...]
"Long" Speed Workout: - 1 mile (Warm Up) - 2 miles @ Fast Pace - 1/2 mile (Cool Down) This should be done as a 3.5 mile run, but change speeds at the mile marks. Know the purpose for each part of the workout. 1. Focus on preparing your muscles for … [Read more...]
Rower Intervals: A) 750m warm up B) 10:00 AMRAP - 375m Easy - 125 Fast You will set a timer for 10:00 and set the rower to do intervals of 375m & 125m. You should be 'uncomfortably aerobic' during the 375 portions. For the 125 portions, you … [Read more...]
Bookends: A) 1 mile before workout/strength B) 2 miles after workout/strength Do both A & B within 3 minutes of your workout/strength for the day. The goal here is to condition your body the way a 5-7 mile run would- but without the extended … [Read more...]
Run 6 miles. We are increasing your longest distance. This should be difficult to do. But the barrier will be mental instead of physical. If you get to the point where you just can't run, or your pace is very slow, go to run/walk intervals of … [Read more...]
A) Warm up for 5:00 on the bike. B) 20:00 as follows: 5 Rounds: - 3:00 Easy - 1:00 Hard Goal here is to move for 3 minutes, work hard and built lactic acid for 1 minute, then flush for the 3 minutes again.. C) 5:00 cool down, just flush the lactic … [Read more...]