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
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