Building Aerobic Capacity – Round 2

Building on the success of the last program

Back in February I built and completed an aerobic capacity program that had a very positive effect on my ability to work longer at high intensity. It helped me achieve my Fran goal of under 5:30 and got me closer to my goal of running a mile under 6:00 minutes.

Now, I want to complete my 6:00 minute mile goal. And I learned from last year that I need to run this program during the year when it is decent weather (last time there was a 3 month delay due to record snow fall).

The program will utilize the best of what I learned last time. I’ve programmed the first six weeks and will do the last six weeks after I see how things are going and what adjustments need to be made.

My intention is to start August 28. That will run the program through mid-November. Hopefully the weather will hold!

Week 1

Day 1 [TEST] – Run an all out mile for time (7:08)

Day 2 – 5 x 400m runs with 1:30 rest between (average: 1:29)

Day 3 – 5 x 800m runs with 3:00 rest between (average: 3:26)

Week 2

Day 1 – 5 x 500m row with 1:30 minute rest between, target 1:40/500 pace (average: 1:46)

Day 2 – 5 x 1000m row with 3:00 minute rest between, target 1:50/500 pace (average: 1:49)

Week 3

Day 1 – 5 x 100 DU with 1:00 rest in between (averaged 1:16 per round)

Day 2 – 5 x 150 DU with 1:30 rest in between (modified to 5 x 100, 1:00 rest, averaged 1:22 per round)

Week 4

Day 1 – 5 x 400m runs with 1:30 rest between, improve on week 1- 1:29 (average: 1:28)

Day 2 – 5 x 800m runs with 3:00 rest between, improve on week 1- 3:26 (average: 3:19)

Week 5

Day 1 – 5 x 500m row with 1:30 minute rest between, target pace based on Week 2 (average: 1:40)

Day 2 – 3 x 1000m row with 3:00 minute rest between, target pace based on Week 2 (average: 1:46) – (was supposed to do 5 sets but ran out of time…and energy)

Week 6

Day 1 – 1 minute max rep DU then 3 rounds of 55% DU for time (___ 1 min, sets of __ reps)

Day 2 – 1 minute max rep DU then 4 rounds of 55% DU for time (___ 1 min, sets of __ reps)

Week 7

Day 1 [TEST] – Run 1 mile for time

Day 2

Day 3

Week 8

 

Week 9

 

Week 10

 

Week 11

 

Week 12

 

Week 13

[TEST] – Run 1 mile for time (goal is 6:15 or less)