Overview
The purpose of this weeks training, for the most part, is just to maintain. We know there’s a lot going on in the week leading up to Christmas so don’t sweat it too much.
Get your longish run in (Session 1) then make sure to perform either the Tempo or Hill Repeats. If you’re feeling stressed just and want to get out then disconnect and just enjoy some time on the streets or trails.
Maintenance / Duration 145 (2hr25m) – avg 180
Links:
Session 1
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 Milage to last weeks 60min MAF
Session 2
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: 0:40:00
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 Session, 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 3
W/U – Dynamic
Easy jog of 1/2 Mile
Then 2-3x; 20m each (use favorite dynamic movements), examples are:
- High Knees
- Samson Lunges
- Butt Kicks
- High Skip
- Karaoke
Then 2-5:00 of Run/Tech Drills
Type: Hill Repeats
Sets: 12x (:30 w/ 1:00)
Notes: Hill Repeats 12x :30sec all out, 1:00 recovery
- Find the steepest hill you can, make sure to do our normal warm-up of 1/2 mile then some dynamic drills before starting the session.
- 1:00 recovery should be easy walk/jog down, with the remainder of recovery at bottom of the hill
- Be sure to warm up properly then allow heart rate return to normal
- After Session, reduce speed to an easy effort (this can be a walk for the first for 3-5minutes) for 10-15 minutes.
ryanrspeed 