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ohchris

 

Coach Chris….at it again.  He made me VERY sore this week.  VERY SORE!

 

NC Lab. Week 32. Friday.

 

 

Track Workout 

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5 rounds:  300m ON, 200m easy jog, 300m ON

5min rest between rounds (that also includes a 200m easy jog)

5000m

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Track Workout Details:  This workout is programmed with LOTS and LOTS of rest between rounds.  Lots of rest = high intensity.  Hit those 300s hard BUT…BE CONSISTANT!!  Running the first round fast and then slowly fading serves zero purpose.  The trick with pacing this workout is picking a speed based on the 3000m distance.   Your first 300m time will become your pace target for the entire workout.   The easy jog is anything above a walking pace and should take approximately 2min.

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Let’s see how you do on this workout without any pacing guidance.   Did you hang onto that first round tempo?

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Btw…   Miranda ran this workout yesterday and never went over 63sec.

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Row or SkiErg Workout

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5x400m with 30sec rest between efforts

5min rest

4x400m with 30sec rest between efforts

5min rest

3x400m with 30sec rest between efforts

Total:  4800m

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Row or SkiErg Workout Details: 

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Warm up with about 600m of rowing that also includes a few surges at your 400m workout tempo.  The target pace for this workout is your 2000m PR pace plus 5-8 seconds/500m.  The pace needs to be fast.  As example, I have a 7:06 PR for 2000m (146.5/500m).  I rowed this workout earlier today and never exceeded 1:50 pace/500m.

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Airdyne  or Assault Bike Workout

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2 rounds:  8min, 6min, 4min with 2min easy spin between efforts (pace gets progressively faster as distance is reduced) 3min rest between rounds

Total:  44min

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Swim Workout

100 warm up

3×100 kick  w/fins w/ 30 sec rest

6×25 kick  w/ fins (max effort) w/ 30sec rest

3×100 pull w/ 30 sec rest

6×25 pull (max effort) w/ 30sec rest

3×100 swim (no fins) w/ 30 sec rest

6×25 swim no fins (max effort) w/ 30sec rest

100 cool down

6×50 (25 underwater with fins/ 25 easy swim between efforts)

100 warm down

Total:  1950m

 

5 Responses to “No One Can Do it Better”

  1. justin

    Im just starting the programing and i really like it. I have one question about Coach Chris’s programs. Is the idea to do all of these (run,row,swim) during the week or to do one for that day

    Reply
    • Miranda Oldroyd

      No. Just choose one! You can also add them in on other days of the week as extra training.

  2. Kyle

    How often do you guys do these endurance days and is that all you would do that day? Also how do you know your paces for all of the runs?

    Reply
    • Miranda Oldroyd

      Just depends. Sometimes we end up hitting another workout. Usually run once a week.

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