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Forum: Rockford Road Runners
Return to Forum: Rockford Road Runners Club Website
Topic: Enducrance Strength Workouts
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Format For Printing
Posted By: Roy Strait Posted: Oct 3, 2013 Reply
I have one female runner/motocross athlete looking for 4-5 training partners to do ENDURANCE STRENGTH and RACE SPECIFIC DEMAND training for 1 to 3 times a week.
Training will be using  the VO2NAX system of workouts using HEART RATE SPECIF GOALS.
1. LSD LONG SLOW DISTANCE 70% OF H.R. 45 MINS. AND UP
     According to your race distance and goals.
2. LACTATE THERSHOLD RUNNING 25 minutes and up at 85% HR
3. SHORT INTERVAL RUNNING Speed Specific 90-95% HR
     EXP: 100 meters 15-25 second recovery.
4. LONG INTERVAL RUNNING  Strength Endurance 4 & up Rep.  of 90-95% HR 3 min Recovery  Exp. 800meter repeats.
 Contact Coach Strait at 608 207 9003
USATF National Certified Coach (Distance) Will Train certain level Sprinters.
Bill Hill Park Afton Road Hill Training Sat. Oct. 5th 2013  10AM
Go to bottom of hill.