Week 3/16

Week 3/16:

CF 3x this week

Interval 1: 20x100m with 1 min walking rest - should be thoroughly warmed up before beginning, each run should be @ 90%

Interval 2: 3x1mile repeats with 5 min rest – should be thoroughly warmed up before beginning, each run should be done at a pace that can be held for all three intervals

Stamina: 4 miles TT – time trial…this should be the fastest 4 miles you can run…headphones in, hood up, alone on a track/course!  Get at it!

I would like to have more people posting their results or something stating that they are completing the workouts in the comments.  Let’s get active.  Create a bit of a community here.  You all have the same end goals here whether it is the full marathon or half.  Stay on it!

Week 2/16

Week 2:

CF 3x this week

Interval 1: 10-12x200m with 2 min walking rest - should be thoroughly warmed up before beginning, each run should be max effort

Interval 2: 5x800m with 3 min rest – should be thoroughly warmed up before beginning, each run should be done at a pace that can be held for all four intervals

Stamina: 4 miles at conversational pace – quiet feet, no heel striking

Try to get your runs in this week.  That would be the number one primary.  If you can’t CF 3x/week, no worries.

Merry Christmas!

Week 1/16

Endurancers,

So you have decided to run the Knoxville half or full marathon.  Congratulations!  Let’s get you all started on your endurance program…

This will be a 16 week program culminating with the race on Sunday the 7^th of April.  In the beginning you will be asked to CF 3x/week and run 3x/week.  I would suggest a schedule looking like this: Monday – CF, Tuesday – Run, Wednesday – CF, Thursday – Run, Friday – CF, Saturday – Run.  However, the good news is you can set it up however you would like.  I would just prefer you to CF on nonconsecutive days as well as run on nonconsecutive days.  So you could theoretically do your CF Monday AM and then do your running Monday PM.  There are a couple of ways you can skin it.

I would suggest you figure out a race pace for whatever distance you are running.  If you have no race history, we can talk and try to figure out a good target pace for you.  This pace will be handy later in this cycle when we are running certain repeats and distances for certain times.  Also, halfers can cut in half the stamina piece.  Do the intervals as is for the time being.

As we continue in to this cycle I will present run technique work, discuss fueling strategies, and answer any questions you may have.  This will be our medium for the time being.  I am working on getting a subdomain set up on the Ktown page.  Here we go!

Week 1:

CrossFit 3x this week.

Interval 1: 10x200m with 2 min walking rest – should be thoroughly warmed up before beginning, each run should be max effort

Interval 2: 4x800m with 3 min rest – should be thoroughly warmed up before beginning, each run should be done at a pace that can be held for all four intervals

Stamina: 5k at conversational pace – quiet feet, no heel striking

Post any questions to the comments.