Want to improve your speed? Need to start training for an upcoming race? Just looking for a few extra endurance WODs to supplement current goals? Join us for the following Endurance WODs.
These are to be done in your own time and are not coach led. Ask a coach if you have any questions about the WODs and he/she can give you come guidance. We’d love to get an Edurance team together to register for the Spinx Runfest 2014! There is something for everything level in October! Start training!
“Baseline Week” 7/13 – 7/19
WOD #1: 200 meter max effort. Mark your time. Rest up to 3 times your time (1:00 dash = 3:00 rest).
400 meter max effort. Mark your time.
WOD #2: 800 meter max effort. Mark your time. Rest up to 3 times your time (4:00 dash = 12:00 rest). 1
mile max effort. Mark your time.
This week is structured completely different than all future weeks in order to establish brand new
baselines. It is important to have these baseline times in order to compare all of your distances.
Week 2: 7/20 – 7/26
Si -: Repeat 200m, recover 2:00 until form/pace deteriorates
Li -: Repeat 800m, recover 3:00 until form/pace deteriorates
Run : 2 miles TT
Week 3: 7/27 – 8/2
Si – Run (THU): Repeat :60 on, :60 off until form/pace deteriorates
Li – Run (TUE): 2 x (5:00 on,4:00 off, 4:00 on, 3:00 off, 3:00 on, 2:00 off)
Run (SUN): 3M @ 80% RPE – tempo
Week 4: 8/3 – 8/9
Si – Run (TUE): Repeat :90 on, :60 off until form/pace deteriorates
Li -Run (THU): Repeat 1000m recover 3:00 until form/pace deteriorates
Run (SUN): 5 miles tempo at 70% RPE
We will plan on having a group run for this 5 mile run followed by sign ups for the Spinx Run. The
cheapest prices are available through 8/15 and we want to have a test run right before so everyone is
comfortable with where they stand. You need to sign up before the 15th
the various distances.