Posts by: Lee Brown
This week is all power. For today’s workout following your warm-up find a steep hill or 10% or higher grade lasting at least 100m with a 100m run in and finish your warm up with an easy cruise up the hill and back down again.
When you’re ready you can start;
3 Rounds of “100 Hill Sprints”
100m – Run in
100m – Hill Sprint
200m – Downhill jog back down to start
Repeat x10
400m Per Repeat
4km Total
Read MoreATT Higher Or Lower
Using either a treadmill, track or a flat fast section of path 200m long for an out and back.
Complete as many rounds as possible in a 20 minute timecap of:
200m Hard
200m Recovery
Each hard effort should get faster as you work through the repeats.
If you fail to go faster on the hard 200m effort slow down and add an extra 200m to the recovery (400m) and then repeat the hard effort.
Pace accordingly and allow yourself some room early on to go faster later.
Score two ways:
Total number of hard 200m repetitions completed within the time cap.
Record fastest 200m time
Today we’re working on power endurance and the ability to keep working once your initial power wanes.
For today’s workout following your warm-up find a moderate hill of 5-8% grade lasting at least 400m with a 100m run in and finish your warm up with an easy cruise up the hill and back down again. Whilst you’re doing use your GPS to mark out 100m, 200m and 400m on the hill using ether landmarks or something easily identifiable to you (sticks/rocks etc).
When you’re ready you can start;
3 Rounds of “Double Uphill”
100m – Hill Sprint
100m – Downhill jog back down to start
200m – Hill Sprint
200m – Downhill jog back down to start
400m – Hill Sprint
400m – Downhill walk/jog back down to start
1.4km Per Round
3.6km Total
Notes
All workouts should be proceeded by a thorough warm-up involving several km of easy running and a build up in intensity
You can use the same hill as last weeks workout for consistency and compare 400 times.
3 Rounds of “Threshold 642”
600m easy run
200m hard run
400m easy run
200m hard run
200m easy run
200m hard run
200m Walk between sets
2km Per Round
6km Total
Notes
Easy Run – This should be a run at a rate of perceived exertion of 6-7 out of 10 you should be breathing easy throughout.
Hard Run – This should be a run at a rate of perceived exertion of 9 out of 10 you should be working on getting you 200 time as low as possible whilst being able to hold thought each set.
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When chasing speed the staple diet for many swimmers is 100’s & 200’s.
This nasty little workout takes 100m repeats and backs them onto a longer 500m endurance or tempo set.
This serves to give the body time to develop aerobic capacity and race pacing skills between harder blocks of intervals.
Described by Australian, Cameron McEvoy as one of the hardest workouts he’s ever done, 3 rounds of this is simply nasty.
Main Set
Total Time to complete 2 rounds of
500m at Tempo Pace (Zone 3)
5x 100m Hard Repeats (Zone 4)
Notes
You must rest 30 seconds between each set.
On repeats of this workout aim to reduce total time.
ATP+ – Complete 3 rounds for 3000m total Main Set
Today we’re working on power endurance and the ability to keep working once your initial power wanes.
For today’s workout following your warm-up find a moderate hill of 5-8% grade lasting at least 400m with a 100m run in and finish your warm up with an easy cruise up the hill and back down again. Whilst you’re doing this use your GPS to mark out 100m and 400m on the hill using ether landmarks or something easily identifiable to you (sticks/rocks etc).
When you’re ready you can start;
“Run for the Hills”
Complete 4 x 15 Second sprints off 45 seconds rest
Complete 1 x 400m run for time
Recover for 5 minutes with an easy jog down the hill and back to start.
Repeat twice more and combine your 3x 400m times for your total time/score.
Read MoreThis week we’re testing our swimming pace with a CSS Test;
The test will consist of a 400m and 200m time trial swim with full recovery in between.
For this set, a warm-up is specified with the aim of achieving consistency in conditions between tests.
Warm Up
Swim 300m Easy
Swim a build set of 4x50m going progressively harder on each set.
3 minutes of recovery.
Test Set
Swim 400m for time and record.
4 minutes of recovery.
Swim 200m for time and record.
At this point testing is complete, use your remaining swim time to focus on endurance with a long z2 swim.
To calculate your CSS pace use your recorded times and the calculator on the Swim Smooth website:
https://www.swimsmooth.com/improve/intermediate/css-training
This will give you your CSS Pace which you can use as a target for endurance swim sessions in the pool.
Read MoreWe’re working with a descending pyramid and then all the way back up.
You’ll be looking for breakthrough times on the way down and holding on as close as possible on the way back up.
-500m hard pace
-200m rest interval
-400m hard pace
-200m rest interval
-300m hard pace
-200m rest interval
-200m hard pace
-200m rest interval
-100m hard pace
-200m rest interval
-200m hard pace
-200m rest interval
-300m hard pace
-200m rest interval
-400m hard pace
-200m rest interval
-500m hard pace
-200m rest interval
Total: 4700m
Excluding warm up and Cool down
Notes
Rest interval – Make sure you lower your HR sufficiently by either walking or jogging the 200m.
Make sure you mentally reset before the next interval and take on fluids.
For todays workout find a moderate hill of 5-8% grade that takes you approx 4-5 minutes to run up so you’ve got a bit of room to work.
Warm up with an easy run to the bottom of the hill to start.
You’ll be using distance covered for time to mark progress so get your landmarks, set your watch accordingly or mentally mark the distance before you start.
Hills in 3, 2, 1
3 minutes for distance uphill.
4 minutes – jog downhill to recover.
2 minutes for distance uphill.
3 minutes – jog downhill to recover.
1 minute for distance uphill.
2 minutes – jog downhill to recover.
REPEAT FROM START FOR 2 ROUNDS
TOTAL TIME: 30 Minutes.
Read MoreToday’s workout looks to get a baseline Benchmark against a 500m Pace to carry forward to future workouts.
After a thorough warm up you’ll build the intensity through the first few sets before getting 2 attempts to set a benchmark for the distance.
Record your best 500m time.
1x 1000m MODERATE RPE 7-8
1x 500m HARD RPE 8
1x 1000m EASY RPE 5-6
1x 500m BENCHMARK RPE 10
1x 1000m EASY RPE 5-6
1x 500m BENCHMARK RPE 10
4500m TOTAL
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