*Endurance (Half Marathon) Training
*Endurance (Half Marathon) Training– DETAILS
Begins August 7-13 – Week 1
Sundays: Warm-up & Running Mechanics Drills Practice @ 12pm
This 12-week program will focus on training for a half marathon.
If you have no aspirations of doing a 1/2 marathon, you can still follow this program/cycle.
Whether you plan on running a half marathon, or not, this cycle will help you build your aerobic capacity within the sport of CrossFit.
You will receive 3 sessions each week, allowing you to continue your regular strength and CrossFit training.
Coach Catherine Lewishas created a GoogleDoc for everyone to keep track and post training results.
1. VO2 Max (shorter interval, higher intensity)
2. Lactate threshold (longer interval, less recovery time)
*3. Aerobic Threshold Workout (longer runs/Endurance) (must be done)
*YOU MUST ALWAYS COMPLETE “Endurance Capacity Workout” each week.
The way we want you to approach your training…..Iinitially we want you to start and do One or Two sessions a week. We DON’T want you to SKIP the Aerobic Threshold Workout (#3). So, if you only have time for one or two sessions a week, what we recommend is that you choose on of the Interval based sessions(#1-#2) and the Aerobic Threshold (#3).
For Example:
Monday -Friday = VO2 Max #1 or Lactate Threshold #2
Saturday- Sunday = Aerobic Threshold Workout #3
To balance out your CrossFit training and Endurance training. What you’re going to want to do is make sure you have at least 3 Hours between each session.
*We don’t recommend doing your CrossFit Class right into your Endurance training.
If this is something that can’t be done then discuss with coach.
Sundays: Running Mechanics Drills Practice @ 12pm
*Glendale Barbell Club SUNDAY!!!
On Sundays, barbell club hours are available for weightlifting-specific training. Athletes will have a window to come in and train at their pace, with a prescribed lifting session writing on the board. This club is complimentary.
Hour: Sunday from 9:30a.m. to Noon
(Competition Style)
One Set NFT
Three Point Plank Hold – :20 e/s
Side Plank Hold – :30 e/s
Prone Cyclone Arms – 10 e/d
Prone Star Angles – 10
Front Leaning Rest – :30
Banded Quadruped Leg Ext – 20 e/s
20 Banded Bridge Ups
Explosive Jump Squats – 10
Then…,
Quick review/technique work. Do not go heavy at all.
Rx → 1 Clean + 1 Thruster + 1 Front Squat + 1 Shoulder 2 Overhead ←(Light) 5s x 1
Sc → Power Clean
Then…,
Rx → 1 Snatch + 1 Abv Knee Hang Snatch + 1 Overhead Squat + 1 Hang snatch
Sc → 1 High Pull + Ab Knee High Pull + Muscle Snatch + Hang Muscle Snatch
Then…,
Teams of 2
20:00 Cap
25 Tandem Burpee Buy In
50 Wall Balls, 20/14#
40 Deadlifts, 225/155#
30 Handstand Push-ups
20 Cleans, 135/85#
Buy Out
50 Tandem Toes 2 Bar
Sunday (RomWOD)