Workout 05-24

May 24th, 2018

Mile time trial

Then 4X200

If you’re new to track workouts, I will probably give you something else to do.

If you’ve never run a mile before here are some tips from a previous post.

Mile Time Trial 6-12

Workout 05-17

May 17th, 2018

Since we have a mile race coming up, we’ll drop down and do Mile pace

Mile pace is about 8 seconds a lap faster than 5k pace, but the recovery after these should be complete or whatever you need to start the next interval ready to run the same pace.

4×400 @ 1 mile (full rest or 1 lap rest)
8X200 @ 1 mile (full rest or 200 rest)

5k pace to 400 mile pace conversion
8:30 (2:00)
8:00 (1:52)
7:30 (1:44)
7:00 (1:37)
6:30 (1:29)
6:00 (1:22)

Workout 05-10

May 10th, 2018

4-7 X 1000 @ 10k 200 rest

Target about 8% of your weekly mileage.

30 MPW = 4

40 MPW = 5

50 MPW = 6

Workout 05-03

May 3rd, 2018

8-12 x 400 (200 rest between everything) split into 4 sets so if you’re doing 12 sets of 3 speeding up

3@5k

3@5k – 2 sec per 400

3@3k

3@3k – 2 sec per 400

Workout 04-26

April 26th, 2018

First outdoor workout of 2018.  If you ran Boston, you should avoid hard workouts, no track for at least one more week preferably two.

4-7 X (800@10k pace) 200 rest between everything

Then

4 X 200 @ mile 200 rest.

Number of 800’s is based on your weekly mileage.

4= 30mpw

5=40mpw

6=50mpw

Workout 10-05

October 5th, 2017

2X1000 @ 10k 200 rest

4X200 @ mile 200 rest

2X1000 @ 10k 200 rest

Workout 09-29

September 28th, 2017

8-12 x 400 (200 rest between everything) split into 4 sets so if you’re doing 12 sets of 3 speeding up

3@5k

3@5k -2

3@3k

3@3k-2

Workout 09-14

September 14th, 2017

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

400/600@ 5k pace

800/1200@10k pace

200 rest after everything.

Workout 09-07

September 7th, 2017

2X1600 @LT

2X1200 @LT -(2-3 per 400)

1X800 @ LT – (6 per 400)

100 meter or 60 second rest between everything.

LT = lactate threshold or the pace you could sustain for a 1 hour race.  About 30 slower per mile than your 5k race pace, 15 per mile slower than 10k race pace.

For those who are newer, we’ll reduce the volume or length of the intervals on a case by case basis.  If you have a race Saturday like me, like half the workout is a good amount

Workout 08-31

August 31st, 2017

3-7 X 1200 @ LT 60 seconds rest

Target 10% of your weekly mileage

3 = <30mpw

4= 30

5=40

6=50

7=60