Workout 10-06

October 6th, 2016

We’re meeting at 6:00 tonight.

3-5 X 1600@LT 100 meter rest

Workout 09-29

September 29th, 2016

2X1600 @ LT

2X1200 @ LT – 2 sec per 400

1X800 @ LT – 4 sec per 400

Short 100 rest between everything.

Drop 1 of the 1200’s if you’re doing less than 30 mpw

Workout 09-22

September 21st, 2016

I will not be at the track this Thursday, here is a workout you can do.

400, 600, 800, 1200, 800, 600, 400

400/600@ 5k pace

800/1200@10k pace

200 rest after everything.

For Stan and Sheree and Ray drop the second 800, 600 and do (Sheree and Stan, 1:58 a lap 5k, 2:02 a lap 10k)

400, 600, 800, 1200, 400

Workout 09-15

September 15th, 2016

3-5X1000 @ 10k 200 rest

Do 1 for every 10 miles a week you run.

Workout 09-08

September 8th, 2016

6 X 800 (3@10k, 2@8k, 1@5k) 200 rest

Then 400 rest

4X200 @ mile 200 rest

Workout 09-01

September 1st, 2016

8-12 x 400 (200 rest)

divide into 4 sets

1st @ 5k

2nd @ 5k – 2

3rd @ 3k

4th @ 3k -2

Workout 8-25

August 25th, 2016

Back to the track. It is going to be warm.  If the temps are high and humidity an issue, add 2-3 seconds a 400 to your normal times to adjust for the tough conditions.

4-7 X (600@5k, 400@3k) 200 rest between everything.

Volume should be about 8% of your weekly mileage.

30 = 4

40 = 5

50 = 6

Workout 08-18

August 18th, 2016

More Fartleks on trails.

8-10 (2min @ 5kish pace) 2 min rest.  Run hard up hill where ever you are in your Fartlek

Tonight we’ll do 2 min intervals, 2 min rest.  With one exception, we’re going to try to work in a big hill into the loop, that will always be run hard.

We’ll do the loop together as a warm up.

Workout 08-04

August 4th, 2016

Tonight we’ll head out onto the trails for a XC workout, and some longer Fartlek work.

6-8 X 3 minutes on 2 minutes off (10k effort)

Workout 07-14

July 14th, 2016

Since it will be warm we’ll go short and fast.

5X400 @ 5k

5X300 @ 3k

5X200 @ mile

5X100 @ whatever

200 rest between everything except 100s