THRESHOLD RUN

SLEDS and SHUTTLES

This morning we developed our strength power for those late pushes in a race or a CrossFit workout.  Runners can develop their power by doing hill repeats or pulling sleds.  

We started our morning with a long warm up, then walked the football field.  And not just any walk...we went the length of the field with heavy plates held overhead while performing walking lunges. Rest was 5 seconds every 10 yards.

We next broke into teams.  Four of the athletes ran a 200 yard shuttle sprint while the 5th pulled a heavy sled 100 yards.  We loaded the sled weight to match the shuttle time.  Rest was determined by sled pull transition time.

Please note that we will not have the NorCal Endurance classes this week because I will be at the CrossFit Games. The workouts will be homework.

For Monday, July-22 Threshold Run

Intermediate Distance
20 minute continuos effort on the track or the open road

• 0-5 min:  60% perceived exertion 
• 1 min ON: 1 min OFF for 5 rounds (or 10 min total time)
• 85-90% PE for the ON (this is a controlled and below race pace tempo)
• 65-70% PE for the OFF
• 15-20 min: 60% PE

Long Distance

30 minute continuos effort on the track or the open road

• 0-5 min:  60% perceived exertion 
• 2 min ON: 2 min OFF for 5 rounds (or 20 min total time)
• 85-90% PE for the ON  (this is a controlled and below race pace tempo)
• 65-70% PE for the OFF
• 25-30 min: 60% PE