We are in a development week, which means we are stressing the body, but not too badly. Our 4 (5 if you count Race Week!) context are to help you understand the what and why of our programming. Remember, our Group Programming is designed to create a deep aerobic base and increase running efficiency through a “waviness” of volume and intensity. It is not a progressive program leading you from a starting volume to a specific race.

CONTEXT for ENDURANCE SESSIONS

  • Stress Development (SD): Goal is to complete 35-40% of total monthly volume. These are our “hard” weeks, the ones that we have to make sure we critical in planning for both training AND recovery time.
  • Developmental (D): Goal is to complete 30-35% of total monthly volume. These are the weeks where we get to work hard and develop the skills and practices that full-bodied program need, in both training and recovery.
  • Maintenance (M): Goal is to complete 20-25% of total monthly volume. These weeks we get to enjoy a little bit, training time is reduced so we can spend more time on recovery practices.
  • De-Load (DL): Goal is to complete 15-20% of total monthly volume. These weeks are all about “recovery” and making sure our bodies and minds are taken care off. Also, the reduced training time allows us an opportunity to catch up on things around the house or at work.

Endurance Sessions

Developmental / Duration 215 – You should be able to at least 3 of this week’s sessions, if not all 4.

RUN 1 – TT/T

Type: Tempo

Sets & Reps: 0:20:00

Notes: 105-110% of last weeks race pace

Be sure to warm up properly, example below:

Easy jog of 1/2 Mile

Then 2-3x; 20m each (use favorite dynamic movements)
Monster Walk
High Knees
Samson Lunges
Butt Kicks
Over/Under
Karaoke

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 first 3-5minutes) for 10-15 minutes.

Record time, weather, what you ate, how you felt, etc for the Tempo.


RUN 2 – Aerobic

Type: MAF

Sets & Reps: 1:30:00

Notes: Try to simulate expected race day conditions as much a possible. Terrain, weather, etc.


RUN 3 – Variable

Type: Increased Intensity

Sets & Reps: 3x 0:20:00

Notes: This is a continuous effort run, with increasing intensity levels. Starting at RPE 4, every interval increase RPE level by 1-2x until hitting a max threshold. If you still have more intervals to run, decrease RPE level by 1-3x each interval.

Be sure to warm up properly, example below:

Easy jog of 1/2 Mile

Then 2-3x; 20m each (use favorite dynamic movements)
Monster Walk
High Knees
Samson Lunges
Butt Kicks
Over/Under
Karaoke

Allow heart rate return to normal

Then perform Intervals as prescribed.

After Session is complete, cool down with 5-10 minutes of easy effort (first 2-3 minutes can be a walk).

Record time, weather, what you ate, how you felt, etc for the Interval Session.


RUN 4 – Interval

Type: Short

Sets & Reps: 10x (1:00 w/ 1:00)

Notes: RPE 8-9

Be sure to warm up properly, example below:

Easy jog of 1/2 Mile

Then 2-3x; 20m each (use favorite dynamic movements)
Monster Walk
High Knees
Samson Lunges
Butt Kicks
Over/Under
Karaoke

Allow heart rate return to normal

Then perform Intervals as prescribed.

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 Interval Session.


RUN 5 – n/a

Type:

Sets & Reps:

Notes:

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