Week 7/16

Week 7/16:

I was overzealous thinking I could get to some posts on nutrient timing this past week.  I will be making that post this week on the Ktown blog.  Likely will be Wednesday or Thursday night.

CF 3x this week -

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

Interval 2: 6x800m with 3 min rest – should be thoroughly warmed up before beginning, each run should be at a pace you can hold for all six intervals

Stamina:8 miles at a conversational pace - quiet, quick feet

Our volume continues to increase, please keep taking the time to warm-up, cool down, and stretch.  Plenty of foam rolling and LAX ball work.  Some of you spoke to me last week regarding tightness and some pain post running.  For those that don't have much lifetime volume under their belts, you will REALLY need to stay on the recovery: water, clean food, sleep, stretching, mobilizing, foam rolling, etc.  For those that do, no excuses not to put recovery as a priority. 

Week 6/16

Week 6/16:

It is time to figure out some pacing if you haven't already.  This week's stamina run will be the 10k (6.2mi) time trial (TT).  As before, a TT should be an affair to be slightly nervous about.  It should be done at a pace you are able to sustain for the entire distance with very little drop-off.  You should not be redlining, but you should be damn close!  I would use the two intervals this week to figure out a pacing strategy for the TT.  It is likely you have a previous 5k best.  If this is a recent time, you can attempt to hold that pace or 90% of it for the 10k.  Feel it out with the intervals!

Also, make note that we are only hitting the gym twice this week.  If you want to sneak a third in, I suggest not doing Friday.  We are box squatting volume and doing Isabel on Friday.  You can always make it up on a Saturday next week, or if you ask nicely a coach may let you do it early this week.

CF 2x this week - earlier in the week the better

Interval 1:8x400m with 1:1 rest - should be thoroughly warmed up before beginning, each run should be RACE PACE

Interval 2: 4x800m with 3 min rest – should be thoroughly warmed up before beginning, each run should be RACE PACE

Stamina:10k TT - you will need to warm up more before this one since it should not be a casual run, come out at race pace and hold it...

I will spend this week bringing some resources together on nutrition and nutrient timing as well as technique help.

Week 5/16

Week 5/16:

Lighter running this week.  Interval one will be a bit harder with less rest, but overall volume will be lower.  Interval two only totals 1.5 miles, so very low volume but very high intensity.  Stamina run this week will be another long one.  I suggest finding a 6.2 mile course that you like this week and jog it at the slow, conversational pace.  Next week we will be doing a 10k (6.2mi) time trial (TT).  That means we are going to smoke the 10 kilometers like cheap crack!

CF 3x this week

Interval 1:6x400m with 2 min rest - should be thoroughly warmed up before beginning, each run should be @ 90%, pace might drop off some

Interval 2: 3x800m TT with 5 min rest in between – should be thoroughly warmed up before beginning, each 800m should be all out, that is what the time trial (TT) should always be.

Stamina: 6 miles at conversational pace - quite, quick feet with no heel striking

Skill work: http://www.livestrong.com/article/147048-pose-running-exercises/

Core work: accumulate 4 minutes in a plank on each run day.

Week 4/16

Week 4/16:

CF 3x this week

Interval 1: 8x400m with 1:1 work:rest - should be thoroughly warmed up before beginning, each run should be @ 90%, pace might drop off some

Interval 2: 2x2mile with 5 min active rest (don't go cold) – should be thoroughly warmed up before beginning, first run should be at race pace, then try to beat your first time on the second run!

Stamina: 6 miles at conversational pace - quite, quick feet with no heel striking

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.