If you are just starting out with our program then you can use this weeks 5-Mile run as a benchmark for pacing going forward.
If you have no aspirations to do a 1/2 marathon, you can still follow this program/cycle. We suggest ommitting the longer run, or shorten it based on your needs as an athlete. If you have questions on how to do so, please contact us.
Warm-Up
Run 400 meters @ 50%
Followed by…
CFG Warm-Up A or B
Followed by…
Run 3 sets of suicide sprints and increase your intensity with each one. Run out 10 meters and back, then 20 meters out and back, then 30 meters out and back, then 40 meters out and back and finally 50 meters out and back.
Perform the first one at about 60% max effort, the second one at 70% max effort and the final one at 80% max effort.
Cool Down
Easy 5 minute jog
10 minutes of static stretching (focus on Hamstrings, Quads, IT Band)
Session One
VO2 Max
Beginner/Intermediate
Four sets of:
600 Meter Run
Rest 1 Minute
200 Meter Sprint
Rest 2 Minutes
Advanced
Five sets of:
600 Meter Run
Rest 1 Minute
200 Meter Sprint
Rest 2 Minutes
The 200s should be at a faster pace than your 600s.
Session Two
Aerobic Threshold
Beginner/Intermediate/Advanced
5-Mile run (all out effort)
Compare your pace to the 5K time trial we did the week 1.
Session Three
Lactate Threshold
Beginner
Every 8 minutes, for 24 minutes (3 sets), complete:
1200 Meter Run
Intermediate
Every 8 minutes, for 32 minutes (4 sets), complete:
1200 Meter Run
Advanced
Every 8 minutes, for 40 minutes (5 sets), complete:
1200 Meter Run
Try to keep these within 10 seconds of each other. Goal is to improve at pacing for longer distances.