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Chris schooling Jason, Dan and Cami in the pool yesterday.

pool

 

Time to get our endurance game on…..single modality monostructural day!

 

Vivendi Lab. Week 3. Thursday.

 

Coach Chris….

table

I am a huge fan of goal setting.  It is important that every goal has a methodology or an approach that breaks down the goal into manageable steps in order to achieve success.  This selected methodology must also create knowledge and, as a byproduct, confidence.  I will often use progressions that build towards the objective.  Some progressions can be very detailed.  As example, the above row progression has a very specific goal of 7:55 for 2000m.   Other progressions can be very simplistic such as the below 3 running workouts that build to a specific 800m max effort time.

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Run Workout 1:  800m Progression

3 sets:  8 x 100m

20sec b/t reps

3min b/t sets

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Run Workout 2:  800m Progression

3 sets:  4 x 200m

60sec b/t reps

3min b/t sets

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Run Workout 3:  800m Progression

3 sets:  2 x 400m

75sec b/t reps

3min b/t sets

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Run Workout 4:  800m Progression

1 x 800m max effort

Run Workout Details:  Each workout will build on the previous workout.  The purpose of workouts #1, #2, & #3 are to build knowledge and confidence to maximize your performance in workout #4. 

Run Workout Pacing:  The target pace for each workout should be the same for all 4 workouts.  As example, an athlete with a current mile PR of 6:15 would target the following paces:

Workout 1:  Target 100m times = 21sec

Workout 2:  Target 200m times = 42sec

Workout 3:  Target 400m times = 1min24sec

Workout 4:  Target 800m time = 2min48sec

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Current Mile PR Time

8x100m target time

4x200m target time

2x400m target time

1x800m target time

Every Interval Pace (per 100m)

5:00

00:16.9

00:33.8

01:07.5

02:15.0

00:16.9

5:15

00:17.6

00:35.2

01:10.5

02:21.0

00:17.6

5:30

00:18.5

00:37.0

01:14.0

02:28.0

00:18.5

5:45

00:19.4

00:38.8

01:17.5

02:35.0

00:19.4

6:00

00:20.3

00:40.5

01:21.0

02:42.0

00:20.3

6:15

00:21.0

00:42.0

01:24.0

02:48.0

00:21.0

6:30

00:21.9

00:43.7

01:27.5

02:55.0

00:21.9

6:45

00:22.8

00:45.5

01:31.0

03:02.0

00:22.8

7:00

00:23.6

00:47.3

01:34.5

03:09.0

00:23.6

7:15

00:24.4

00:48.7

01:37.5

03:15.0

00:24.4

7:30

00:25.3

00:50.5

01:41.0

03:22.0

00:25.3

7:45

00:26.1

00:52.3

01:44.5

03:29.0

00:26.1

8:00

00:26.9

00:53.7

01:47.5

03:35.0

00:26.9

8:15

00:27.8

00:55.5

01:51.0

03:42.0

00:27.8

8:30

00:28.6

00:57.2

01:54.5

03:49.0

00:28.6

8:45

00:29.5

00:59.0

01:58.0

03:56.0

00:29.5

9:00

00:30.3

01:00.5

02:01.0

04:02.0

00:30.3

10:00

00:33.6

01:07.2

02:14.5

04:29.0

00:33.6

11:00

00:37.0

01:14.0

02:28.0

04:56.0

00:37.0

12:00

00:40.4

01:20.8

02:41.5

05:23.0

00:40.4

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Row Workout

3x (300m, 250m, 200m at 1k pace)

30sec rest b/t reps

4min rest b/t sets

Row Workout Pacing:

Current 2000m Row PR Time

Target Pace (per 500m)

300m target time

250m target time

200m target time

06:20.0

01:28.5

00:53.1

00:44.2

00:35.4

06:25.0

01:29.5

00:53.7

00:44.8

00:35.8

06:30.0

01:30.5

00:54.3

00:45.2

00:36.2

06:35.0

01:31.8

00:55.1

00:45.9

00:36.7

06:40.0

01:33.0

00:55.8

00:46.5

00:37.2

06:45.0

01:34.3

00:56.6

00:47.1

00:37.7

06:50.0

01:35.5

00:57.3

00:47.7

00:38.2

06:55.0

01:36.5

00:57.9

00:48.3

00:38.6

07:00.0

01:37.5

00:58.5

00:48.7

00:39.0

07:05.0

01:38.8

00:59.3

00:49.4

00:39.5

07:10.0

01:40.0

01:00.0

00:50.0

00:40.0

07:15.0

01:41.3

01:00.7

00:50.6

00:40.5

07:20.0

01:42.5

01:01.5

00:51.2

00:41.0

07:25.0

01:43.5

01:02.1

00:51.7

00:41.4

07:30.0

01:44.5

01:02.7

00:52.3

00:41.8

07:35.0

01:45.8

01:03.5

00:52.9

00:42.3

07:40.0

01:47.0

01:04.2

00:53.5

00:42.8

07:45.0

01:48.0

01:04.8

00:54.0

00:43.2

07:50.0

01:49.0

01:05.4

00:54.5

00:43.6

07:55.0

01:50.3

01:06.1

00:55.1

00:44.1

08:00.0

01:51.5

01:06.9

00:55.7

00:44.6

08:05.0

01:52.8

01:07.6

00:56.4

00:45.1

08:10.0

01:54.0

01:08.4

00:57.0

00:45.6

08:15.0

01:55.0

01:09.0

00:57.5

00:46.0

08:20.0

01:56.0

01:09.6

00:58.0

00:46.4

08:25.0

01:57.3

01:10.4

00:58.6

00:46.9

08:30.0

01:58.5

01:11.1

00:59.2

00:47.4

08:35.0

01:59.8

01:11.9

00:59.9

00:47.9

08:40.0

02:01.0

01:12.6

01:00.5

00:48.4

08:45.0

02:02.0

01:13.2

01:01.0

00:48.8

08:50.0

02:03.0

01:13.8

01:01.5

00:49.2

08:55.0

02:04.3

01:14.6

01:02.1

00:49.7

09:00.0

02:05.5

01:15.3

01:02.8

00:50.2

09:05.0

02:06.7

01:16.0

01:03.4

00:50.7

09:10.0

02:08.0

01:16.8

01:04.0

00:51.2

09:15.0

02:09.0

01:17.4

01:04.5

00:51.6

09:20.0

02:10.0

01:18.0

01:05.0

00:52.0

09:25.0

02:11.3

01:18.8

01:05.6

00:52.5

09:30.0

02:12.5

01:19.5

01:06.2

00:53.0

09:35.0

02:13.7

01:20.3

01:06.9

00:53.5

09:40.0

02:15.0

01:21.0

01:07.5

00:54.0

09:45.0

02:16.0

01:21.6

01:08.0

00:54.4

09:50.0

02:17.0

01:22.2

01:08.5

00:54.8

09:55.0

02:18.3

01:23.0

01:09.1

00:55.3

10:00.0

02:19.5

01:23.7

01:09.8

00:55.8

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Swim Workout

100 warm up

Main Set:

  • 2×25 dolphin kick, no board, w/ 15sec rest
  • 2×50 any stroke but free w/ 20sec rest
  • 2×100 pulling w/ 25sec rest
  • 2×150 kick w/ board & fins w/ 30sec rest
  • 2×200 swim w/ fins w/ 35sec rest
  • 2×250 swim w/ 40sec rest

6×50 swim with fins (easy 25/no breathing 25) w/ 20sec rest

100 cool down

Total:  2050

8 Responses to “Thirsty Thursday with Coach Chris”

  1. linsey

    are the run workouts meant to be done all on one day or on different days? i’m thinking different days, but just was looking for some clarification…thank you!

    Reply
  2. Coach Chris

    Hi Linsey, the run workouts are very high intensity. Ideally you do one of these workouts per week with a second longer/slower interval workout or tempo run. Or you could do these 4 workouts back to back with a minimum of 2-3 days rest between workouts.

    Reply
  3. Margee Keller

    For the target times on the runs. Am I supposed to be pacing to that specific time or should I be pushing to go faster? for instance (run workout 1) My target time was 26 seconds based on the chart; however I was able to run them at about 19-20 seconds each and was able to keep that intensity throughout each rep. BTW…these are workouts are great! Thank you for posting.

    Reply
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