Intermediate Endurance Group
| Join this group if….. | |
| You can run or walk 2 or 3 miles | |
| You would like to increase the distance you can run | |
| You would like to be able to complete a 10k | |
| Goals | |
| Be able to complete a 10k | |
| Learn theory and practical skills to building running endurance | |
| Increase long run from 2-3 miles to 6.2 miles | |
| increase weekly mileage from 5-7 miles to 15 miles | |
| Exercise 3 to 4 times a week | |
| Season Objectives | Understand the concept of periodization (3 weeks build, 1 week rest) | |
| Understand how to structure a workout session (warmup, stretch, workout etc.) | ||
| Understand how to structure a workout week | ||
| Learn the fundamentals of running form, various drills, strides, stretching | ||
| Learn the core workout | ||
| Understand the perceived exertion scale | ||
| Increase the length of time the participants can run and maintain pace and form | ||
| Weekly Schedule | Workout Type | Perceived effort |
| M | Rest | |
| T | Easy run | 3 |
| W | Rest | |
| Th | Group long run | 6 |
| F | Rest | |
| Sat | Aerobic | 6 |
| Sun | Rest or Cross Train | 3 to 5 or rest |
| Thursday workouts | 6:30 | Warmup |
| Stretch | ||
| 6:45-7:00 | Workout | |
| Cooldown | ||
| 7:30 | Core/Drills (track) or Seminar/ Strides (FF) | |
Overview of the Intermediate Endurance group
read more about this group (excel doc)
Thursday Night Workout Schedule
For details about the workouts we have planned each week (excel doc)
Weekly Workout Schedule
For details about what we suggest participants to do to build their running fitness other days of the week (excel doc)
Info for coaches
Helpful additional information for coaches (excel doc)