Author: Noel

July 23, 2018 – Swim

July 23, 2018 – Swim


We will NOT have the buoys out for the swim workout this week, however there will still be a few of us down at the lake to swim. Come get some long steady strokes in as we prepare for the longer races in our race calendar.

Meeting at the Lake at 6pm.

Workout: 3 Laps of the lake

Warm up:

Easy lap (800 yards)

Main Set:

1 lap (800 yards) Continuous pace

1 lap (800 yards) Fartlek style – swim the first 150-200 yards of each length faster than your race pace and then settle for the remainder of the length

Cool down:

1/2 lap (400 yards) Easy

July 17, 2018 – Run

July 17, 2018 – Run

Track day! Come join us as we continue to build our speed and power. this workout can be performed with or without a track, and you could even modify it to be done on hills as well.

AK Athlete Warmup


4×400 @ 5k pace

Rest 45 seconds between 400s and Rest 2 minutes before next set

4×400 (200 @ Mile, 200 jog)

No rest between 400s, rest 2 minutes before next set

4×400 (100 @ Fast, 300 jog)

no rest between 400s, rest 2 minutes before next set

4×400 @ 10k pace, rest 30 seconds



June 27, 2018 – Bike

June 27, 2018 – Bike


This weeks bike workout can be done on a road bike or mountain bike:

The workout is a progression off of last weeks bike workout.

3 sets of:
– 3 min Moderate
– 5 min Hard
– 3 min Moderate
easy spin 10 minutes between each set

Depending on where you end do a 10-20 minute cool down.

June 26, 2018 – Run

June 26, 2018 – Run


Meet at Hanshew track @ 6pm


Start with the AK Athlete Warmup

If you are at track day we will then work through some agility drills

1200m @ 1/2 Marathon Pace
Rest 2 minutes

Then 3 sets of:

800m @ 10k Pace
rest 90 seconds
400m @ 5k Pace
Rest 90 seconds
400m @ Mile Pace
rest 2 minutes


Finish the workout with 2x 200m at Faster than mile pace but not all out sprint – hold good form (rest until fully recovered)

Total distance = 6400m

Pacing help:

use This Calculator to calculate your paces or the following approximates (use the “training” numbers in the middle tab after entering a recent race result

Take your mile pace and divide by 4, use that number with the following additions for the following paces:

Easy + 40 seconds per 400

Marathon + 25 seconds per 400m

10k + 15 seconds per 400m (Threshold)

5k + 5 seconds per 400m (Interval)

Mile = baseline (number calculated above) (repetition)

Fast – 10 seconds per 400m

Sprint – go for it, don’t worry about time

June 25, 2018 – Swim

June 25, 2018 – Swim


The rumors are true! The water at Little Campbell Lake is perfect for swimming. Bring your wetsuits and join us for our workout. We will have buoys set up for a proper open water workout.

Meeting at the Lake at 6pm.

Workout focus:

During the first few open water sessions we will focus on sighting, a key skill when swimming in open water. We will spend the first 10-15 minutes after our warm up doing sighting drills and getting in the habit of sighting every 4-6 strokes.

Main set:

4 x 10-12 minutes with each set getting progressively faster. We will do our last set as a TT format with each swimmer trying to ‘catch’ the swimmer in front.