Run
Our virtual runs are brought to you by our Wednesday Night Speed workout, Coach John Hirsch! Read more about Coach John here.
Weekly Wednesday Speed Work For RACE-A-THON
Hello!
Here are the weekly workouts for the Wednesday speed work! We will do them live via zoom at 7am here: https://us02web.zoom.us/j/81217109246?pwd=VDRGMWFTdXNKZjBKcjFBVjE2WHNrdz09
Please do 5-10 minutes of drills to start things off then afterwards and 5-10 minutes of cool down along with 2-5 minutes of core! There are drills, cool down and core in each workout here: https://www.youtube.com/user/evilracingcult/videos?view_as=subscriber BUT I will be adding videos of each this week so check back here!
Here are the workout:
Week of 9/14: warm up 1 mile. 2-4 x 1 mile HARD RI 60-120 seconds. 1 mile easy as cool down.
ALT workout: .5 mile warm up zone 2. 2 x 1 mile zone 2-3. .5 cool down zone 2.
Week of 9/21: 1 mile easy.200 (RI 200) ,400 (RI 200) ,600 (RI 200) ,800 (Ri 400), 1200, (RI 400), 1600. Fall over lol. 1 mile cool down.
Alt Workout. 10 minutes zone 2. 5 minutes zone 2-3. 5 minutes zone 2. 5 minutes zone 2-3. 5 minutes zone 2.
Week of 9/28: 2k easy warm up: 5 x 1k RI 30 seconds. 2k easy as cool down.
Alt Workout. 10 minutes zone 2. 5 minutes zone 2-3. 5 minutes zone 2. 5 minutes zone 2-3. 5 minutes zone 2.
Week of 10/5: warm up 1 mile. 1-2 x 2 miles. 3-5 min RI. 1 mile cool down.
Alt Workout. 10 minutes zone 2. 5 minutes zone 2-3. 5 minutes zone 2. 5 minutes zone 2-3. 5 minutes zone 2.
Week of 10/12: 1 mile easy. 12 x 400 RI 200 approximately 1/2 the work interval. 1 mile easy as cool down
Alt workout: 10 minutes zone 2. 3 x 3 minutes to zone 2-3 with low zone 2 for RI. 5 minutes cool down.
Week Of 10/19: ALL 8s! your running famed Yasso 800s. YAY! 8 minutes of drills. 2 x 800 warm up. 8 x 800 RI (400 same time as each work effort). 2 x 800 easy cool down.
Alt/Taper workout: 15 minutes zone 2. 3 x 1 minutes to race effort. 1 minute light jog. 5 minutes cool down.
Week of 10/26: warm up 1 mile. 2-4 x 1 mile HARD RI 60-120 seconds. 1 mile easy as cool down.
Alt/Taper workout: 10 minutes zone 2. 3 x 1 minutes to race effort. 1 minute light jog. 3 minutes cool down.
