Workouts for the week of 6.20.2022

Core Values

We have core values within our Endurance classes and we would like to thank our athletes for attending our classes and striving to get better everyday.

First and foremost, Keep Moving. No matter the workout or interval your running. Keep Moving forward.

Second, Never Quit. We are faced with trials and tribulation, but keep going. Don’t Quit.

Third, Never Give Up. Through thick and thin, don’t give up. Give the honest effort.

Lastly, Press On. Forget what is behind you, move forward and press on.

Thanks for the continued support of our program and classes.

Workouts for the Week of 6.19.2022

Monday, 6.20.2022 @5:30 pm

back squats 

We are going to start incorporating some strength endurance to help develop leg strength prior to our running workouts.

2×5 Work up with barbell and light weight.

2×3 Work up to 50% to 60% of your one rep max.

2×1 Work up to 70% to 80% of your one rep max.

If you don’t have a one rep max this will be a good opportunity to establish a baseline one rep max.

The Three Bears 

10 Sets:
150m run (Fast Pace)
150m Walk.

This will be a speed endurance type workout with fast paces equaling your MILE PR pace with your running intervals. Focus on recovery walks within 1.5 times your fast paces.

Example: :30 second interval; 1:15 Walking Interval.

This is similar to Goldilocks workout with sustained efforts on your recovery walks.

Score will be overall time and the rest times will be your recovery walks.

This will be a quick workout and focus on your recovery walk pacing. Each 150/150 interval should take approximately 1:45 to 2:30 per round.

Thursday 6.23.22 @5:30 pm

sticking point

5 Sets:
Each Interval will conducted on a 800 meter course. Run to the 800 meter turnaround (200/200) and then back to start line (400).

200m run as fast as possible or you can maintain.
200m Recovery Jog
400m as fast as possible or you can maintain.
100m Walk (This is included within your prescribed rest time)
Rest 3:00 between sets.

This will be a V02 Max workout with shorter intense intervals and more rest time.

This will be scored with five individual times for each round. Focus on maintaining consistent times. Focus on each fast interval time and maintain a :03-:05 second +/- for each 200/400m fast interval.

You will score your time at the end of the 400m interval. The 100m walk will be part of your three minute recovery time.