E/WOD’s for the week 14.08.25

12week, Endurance WOD, WOD

Do Time Trial this week!!!! You need to get a gauge of where your fitness is so you know what kind of pace you can hold.

Short Interval (SI)
10 – 15 x :30 on, :30 off, or until form /pace deteriorates

Long Interval (LI)
3 – 6 x 6:00 on, 3:00 off, or until form /pace deteriorates

Tempo / Time Trail ( T / TT)
3 x 1M TT, 5:00 – 10:00 recovery between efforts

Aerobic Effort (AE)
Relay 5M
1/2 Marathon 8M
Marathon 12M

E/WOD’s for the week of 14.08.18

12week, Endurance WOD, WOD

12week Marathon, Week 8

Short Interval (SI)

8 x :20s on, :10s off, if possible use a treadmill set at 12% grade, 0-30 seconds slower than 5k pce p/Mile.

Long Interval (LI)

3 – 6 x 800m, recover 3:1 ratio, or until form/pace deteriorate

Tempo/Time Trail (T/TT)

6M Time Trial

Aerobic Effort (AE)

Relay 4M, RPE 3-4

1/2 Marathon 9M, RPE 3-4

Marathon 14M, RPE 3-4

E/WOD’s for the week of July 28th.

12week, Endurance WOD, WOD

We are into week five of our Akron Marathon Training. Seven more weeks to go. Make sure to get your time trial in so you can evaluate where your fitness level is at!

 

Short Interval (SI)

8 – 12 x 200m, recover :60s

Long Interval (LI)

3 – 5 x 7:00 on, 4:00 off

Tempo / Time Trail ( T / TT)

TT – 5M

Aerobic Effort (AE)

Relay               4M at RPE 4-6

1/2 Marathon   6M at RPE 4-6

Marathon         9M at RPE 4-6