2017, wk51 – Endurance

Overview

The purpose of this weeks training, for the most part, is just to maintain. We know there’s a lot going on in the week leading up to Christmas so don’t sweat it too much.

Get your longish run in (Session 1) then make sure to perform either the Tempo or Hill Repeats. If you’re feeling stressed just and want to get out then disconnect and just enjoy some time on the streets or trails.


Maintenance / Duration 145 (2hr25m) – avg 180

Links:

Session 1

W/U – Dynamic

5x 5/5 KBS, 3/3 Strict Press, 1 Prying Goblet Squat

Then 2-3x; 20m each (use favorite dynamic movements), examples are:

  • Monster Walk
  • High Knees
  • Samson Lunges
  • Butt Kicks
  • Over/Under
  • Karaoke

Type: MAF

Length: 1:00:00

Notes: 60-minute effort at MAF HR

Compare average Pace and Milage to last weeks 60min MAF


Session 2

W/U – Dynamic

Easy jog of 1/2 Mile

Then 2-3x; 20m each (use favorite dynamic movements), examples are:

  • Monster Walk
  • High Knees
  • Samson Lunges
  • Butt Kicks
  • Over/Under
  • Karaoke

Then 2-5:00 of Run/Tech Drills

Type: TEMPO

Length: 0:40:00

Notes: 90-95% of last weeks Tempo pace

  • Try to simulate expected race day conditions as much a possible. Terrain, weather, etc.
  • Be sure to warm-up properly then allow heart rate return to normal
  • Perform Tempo run at desired pace. Strive to maintain a +/- :05sec m/M of desired pace.
  • After Session, reduce speed to an easy effort (this can be a walk for the first for 3-5minutes) for 10-15 minutes.
  • Record time, weather, what you ate, how you felt, etc for the Tempo.

Session 3

W/U – Dynamic

Easy jog of 1/2 Mile

Then 2-3x; 20m each (use favorite dynamic movements), examples are:

  • High Knees
  • Samson Lunges
  • Butt Kicks
  • High Skip
  • Karaoke

Then 2-5:00 of Run/Tech Drills

Type: Hill Repeats

Sets: 12x (:30 w/ 1:00)

Notes: Hill Repeats 12x :30sec all out, 1:00 recovery

  • Find the steepest hill you can, make sure to do our normal warm-up of 1/2 mile then some dynamic drills before starting the session.
  • 1:00 recovery should be easy walk/jog down, with the remainder of recovery at bottom of the hill
  • Be sure to warm up properly then allow heart rate return to normal
  • After Session, reduce speed to an easy effort (this can be a walk for the first for 3-5minutes) for 10-15 minutes.

2017, wk50 – Endurance

Overview

This is the last big week of the year, make it count! There’s high(ish) volume with some hard intensity sessions. Get them in, create some markers for your 2018 training. As per normal, sessions are listed in order of importance.

Stress Development / Duration 250(4hrs 10min)

Links:

 

Session 1

W/U – Dynamic

Easy jog of 1/2 Mile

Then 2-3x; 20m each (use favorite dynamic movements), examples are:

  • Monster Walk
  • High Knees
  • Samson Lunges
  • Butt Kicks
  • Over/Under
  • Karaoke

Then 2-5:00 of Run/Tech Drills

Type: Tempo

Length: 0:30:00

Notes: 90-95% of last weeks Tempo pace

  • Try to simulate expected race day conditions as much a possible. Terrain, weather, etc.
  • Be sure to warm up properly then allow heart rate return to normal
  • Perform Tempo run at desired pace. Strive to maintain a +/- :05sec m/M of desired pace.
  • After Tempo, reduce speed to an easy effort (this can be a walk for the first for 3-5minutes) for 10-15 minutes.
  • Record time, weather, what you ate, how you felt, etc for the Tempo.

Session 2

W/U – Dynamic

5x 5/5 KBS, 3/3 Strict Press, 1 Prying Goblet Squat

Then 2-3x; 20m each (use favorite dynamic movements), examples are:

  • Monster Walk
  • High Knees
  • Samson Lunges
  • Butt Kicks
  • Over/Under
  • Karaoke

Type: MAF

Length: 1:20:00

Notes: Try to simulate expected race day conditions as much a possible. Terrain, weather, etc.


Session 3

W/U – Dynamic

Easy jog of 1/4 – 1/2 Mile

Then 2-3x; 20m each (use favorite dynamic movements), examples are:

  • Monster Walk
  • High Knees
  • Samson Lunges
  • Butt Kicks
  • Over/Under
  • Karaoke

Then 2-5:00 of Run/Tech Drills

Type: Intervals / Short

Length: 10x (2:00 w/ 1:00)

Notes: RPE 8-9

  • Be sure to warm up properly then allow heart rate return to normal. Then perform Intervals as prescribed.
  • 1st 2-4 efforts should be used to find pacing. Run the remainder of the efforts at an RPE of 8-9. If you do so, efforts 4-6 or 7 will be your fastest ones, with ability dropping off around effort 8 and 9.
  • After Intervals are complete, cool down with 10-15 minutes of easy effort (first 2-5 minutes can be a walk).
  • Record time, weather, what you ate, how you felt, etc for the Tempo.

Session 4

W/U – Dynamic

5x 5/5 KBS, 3/3 Strict Press, 1 Prying Goblet Squat

Then 2-3x; 20m each (use favorite dynamic movements), examples are:

  • Monster Walk
  • High Knees
  • Samson Lunges
  • Butt Kicks
  • Over/Under
  • Karaoke

Type: AE

Length: 1:00:00

Notes: 60-minute effort performed at an RPE of 2-3 If goal race is 13.1 miles or longer perform the day after your Long Run every 2-3 weeks.

Wear a Heart Rate Monitor but do NOT reference it while running, run to feel. Then compare HR, Pace, effort to MAF run.


Session 5

W/U – Dynamic

5x 5/5 KBS, 3/3 Strict Press, 1 Prying Goblet Squat

Then 2-3x; 20m each (use favorite dynamic movements), examples are:

  • Monster Walk
  • High Knees
  • Samson Lunges
  • Butt Kicks
  • Over/Under
  • Karaoke

Type: MAF

Length: 1:00:00

Notes: 60-minute effort at MAF HR. Compare average Pace and RPE to AE session