HomeTwo Week Endurance Cycle

Two Week Endurance Cycle

The training and preparation is essential in any part of life. Endurance training is no different. The following two weeks training cycle (which you repeat every two weeks), along with proper nutrition can help you become a more efficient endurance runner.

Focus: 
Body Awareness
Exceptional Core Strength
Neuromuscular Control
Reactive Strength and Ability
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
    1. Foundational Footwork
    2. Ballistic Ball Workout
    3. 1 Mile Repeats x 3

When you are doing the mile repeats, these are done for speed.
    1. Foundational Footwork
    2. Ballistic Ball Workout
    3. Aquatic Arm Circles
    4. Hip Rotation in Water
    5. Horizontal Obliques in Water
    6. Knee Figure-8s in Water
    7. Knee Side to Side in Water
    8. Standing Hip Abduction/Adduction in Water
    9. 110 Yard Sprints - 10 sets

You get a 60 second recovery time between sprints
  1. Foundational Footwork
  2. Ballistic Ball Workout
  1. Foundational Footwork
  2. Ballistic Ball Workout
  3. Aquatic Arm Circles
  4. Hip Rotation in Water
  5. Horizontal Obliques in Water
  6. Knee Figure-8s in Water
  7. Knee Side to Side in Water
  8. Standing Hip Abduction/Adduction in Water
  9. Bike Ride
  1. Foundational Footwork
  2. Ballistic Ball Workout
  3. Skipping Rope
  4. Heavy Rope
  1. Foundational Footwork
  2. Ballistic Ball Workout
  3. Aquatic Arm Circles
  4. Hip Rotation in Water
  5. Horizontal Obliques in Water
  6. Knee Figure-8s in Water
  7. Knee Side to Side in Water
  8. Standing Hip Abduction/Adduction in Water
  9. 150 Yard Sprints: 4 -10 sets

Rest
    1. Foundational Footwork
    2. Ballistic Ball Workout
    3. Backpedal
    4. Ankle Jumps
    5. 1 Mile Repeats x 3

Run 5 mile repeats instead of 3.
  1. Foundational Footwork
  2. Ballistic Ball Workout
  3. Aquatic Arm Circles
  4. Hip Rotation in Water
  5. Horizontal Obliques in Water
  6. Knee Figure-8s in Water
  7. Knee Side to Side in Water
  8. Standing Hip Abduction/Adduction in Water
  9. Ankle Band Stretching
  10. Leg Band Stretches
  11. Short Sprint Resets
  1. Foundational Footwork
  2. Ballistic Ball Workout
    1. Foundational Footwork
    2. Ballistic Ball Workout
    3. Aquatic Arm Circles
    4. Hip Rotation in Water
    5. Horizontal Obliques in Water
    6. Knee Figure-8s in Water
    7. Knee Side to Side in Water
    8. Standing Hip Abduction/Adduction in Water
    9. Ankle Band Stretching
    10. Leg Band Stretches
    11. 110 Yard Sprints - 10 sets

Do 12 of the 110 Yard Sprints
    1. Foundational Footwork
    2. Ballistic Ball Workout
    3. Skipping Rope
    4. Heavy Rope

Try to do 5 sets of 60 reps with the heavy rope.
  1. Foundational Footwork
  2. Ballistic Ball Workout
  3. Ankle Band Stretching
  4. Leg Band Stretches
  5. 150 Yard Sprints: 4 -10 sets

Rest