The tracks are closed STATEWIDE so hills are what the doctor ordered. Roll alongside Minnesota Elite teammates Heather Kampf and Breanna Sieracki while they attack 300m hill reps with a smile on their face. Afterwards, we'll dive into what this sessions means for a Miler vs. a 5/10k athlete.
Workout: 10 x 300 @ MILE EFFORT, jog down rest
We take the day to drive down from Flagstaff to Sedona, AZ and you'll come along for the ride. Once we get to the track, it's time to hammer some 4:00 mile pace-work at 4,300ft! Arsene PR's in the process!
200m @ 27.8, 2 min stand
600m @ 1:29, 2 min stand
600m @ 1:31, 3 min stand
400m @ 59, 400 jog + 90 sec stand
400m @ 60, 3 min stand
400m @ 60, 3min stand
400m @ 61
We're enjoying the thin air of Flagstaff as we take Valeriia Zinenko through her first VO2 session of the trip! She gives us a lesson in how to grind and stay cool even when the finish line isn't in sight.
2000m @ 6:45
2000m @ 6:54
600m @ 1:59
400m @ 1:16
200m @ 55
600m @ 1:58
400m @ 76
300m @ 56
200m @ 36
We're here and excited to get to work! We're enjoying each others company this week until the workouts get intense! We've got athletes from the US, Ukraine, Canada, Australia, and France joining us in the PWR Lab High performance house during this training stint!
Things were going well until...the backroads got the best of the old Kia. WORKOUT: 10 MILES ALTERNATING HARD/EASY 4:40/5:40
We head to Whitney HS to get on the track and film our introduction into Anaerobic endurance (mile pace work). We go over how much is enough of a new stimulus and what you should look for on days like this.
After a 20 hr travel day back to the states we take to the sloppy dirt roads of Whitney, TX to flush out some jet lag. If you haven't experienced jet lag before, just know, it's a REAL factor to consider.
3 hill workouts that will elevate your training
Aerobic Hill Session:
Long Hills Reps8 x 300m @ 5k-10k pace on jog down rest
Anaerobic Hill Session:
Mile Pace 200's / Seb Coe Ladder on hill2 x (6 x 200m) @ mile pace on walk/jog down rest
200-220-240-260-280-300m @ mile pace, working down to 800m pace on walk down rest
Max V Hill Session:
Power / Overspeed Development20-80m climbs @ 90-100% on 4-6 min standing rest
30-60m slight downhill runs (GOOD MECHANICS REQUIRED) @ 85-95%