Tag: run

January 19, 2018 – Run

January 19, 2018 – Run

Run

During the Build phase we will continue to supplement our threshold/speed work with longer runs to increase our running economy and build our running endurance. Last week we did a progression run where we gradually built our speed during session. We finished the workout running at close to our 10k race pace. Due to the demands on our bodies of these types of workouts, we will only do these during weeks 1 and 3 of our 4 week training blocks. During week 2 we will complement our speed with a low intensity (but equally valuable) aerobic endurance run – the Long Run!

Warmup: Begin with the dynamic warm up routine and use the first 10 minutes of the run to ease into the workout.

Workout: Longer aerobic endurance run, 45-60 mins of continuous running at comfortable (conversation) pace. Try to find a trail or path that has some undulating terrain. If the workout is performed on a treadmill, vary the incline every 10 minutes.

Cool down: Use the last 5 min of the workout at an EASY run/walk pace followed by dynamic cool down routine

Notes: The physiological (and psychological) benefits of the long run are enormous for endurance athletes. You increase your capillary density, increasing your body’s efficiency at transferring oxygen to your muscles. The long run also trains your body to burn fat as an energy source over glycogen. This is critical for events lasting longer than one hour. Additionally, the long run helps build our mental resilience. Don’t underestimate the importance of the Long Run!

January 15, 2018 – Run

January 15, 2018 – Run

Run

Week 2 of our four week Build 1 cycle starts today. Let’s build on last weeks threshold session by increasing the work interval but maintaining the same total work duration. Over the next couple weeks we will systematically increase both the interval duration and the duration run at threshold pace.

Warm up:
15 minutes EASY run/walk followed by dynamic warm up routine

Workout:

4-6 intervals of 4 minutes at ~10k race pace (slightly faster than threshold pace) followed by 2 minutes of active recovery (easy jog or walk).

Cool down:
5 min EASY run/walk followed by dynamic cool down routine

 

January 12, 2018 – Run

January 12, 2018 – Run

Run

During the Build phase we will continue to supplement our threshold/speed work with longer runs to increase our running economy and build our running endurance.

Warmup: Begin with the dynamic warm up routine and use the first 10 minutes of the run to ease into the workout.

Workout: Longer aerobic progression run, 45 min broken up into thirds.

1st 15 mins: give yourself 10 minutes to build into your comfortable Marathon pace (Zone 2)

2nd 15 mins: work your way towards half marathon pace (Low Zone 3) and introduce short 30 second pick-ups for the last 30 seconds of every 5 minutes.

3rd 15 mins: work your way up to your 10k pace for the last 5 minutes of these last 15 minutes (Zone 3). Only spend the last 5 minutes at this race pace.

Cool down: 5 min EASY run/walk followed by dynamic cool down routine