Workout 07-18

July 18th, 2019

We’re fortunate to have a cool night for a change, so lets do some tempo.

2 X 1600 @ LT

2 X 1200 @ LT -2-3

1 X 800 @ LT -4-6

100 or 1 min rest between everything.

Workout 07-11

July 11th, 2019

Tonight we’ll head into the woods for some fartleks, same starting location at Stoneham High track

3 x (3 min, 2 min, 1 min) equal time rest after each interval.

3 min – 10k effort

2 min – 5k effort

1 min – mile/3k effort

Workout 06-27 New start location

June 27th, 2019

Tonight we’ll head to the woods, but we’ll be leaving from Jerry Jingle park (The parking lot next to Grimsby’s)

1 Lynn Fells Pkwy, Stoneham, MA 02180

Where we’ll run slowley together up to the MWRA reservoir and do loops of it.

3-6 reservoir Loops at Tempo pace (a little faster than 1/2 marathon pace).  90 second walk jog in between.

If you’re unfamiliar with Tempo pace think comfortably uncomfortable.  Faster than easy, not so hard you’re grabbing your knees after a loop.

It is just slightly less than a mile around the pond, bring a water bottle you can run with up to the reservoir

Workout 06-20

June 20th, 2019

Since most of us are doing the 26 x 1 mile relay Saturday, we want to do some sharpening, but not fatigue ourselves too much.

8 x 200 @ mile pace 200 rest

Use these to dial in your projected mile pace for Saturday.  Everyone is capable of running 200’s much faster than mile pace, that is not the purpose of these.

We’ll do an extra long extra easy cool down to add some miles to what would be a short day.  Say 30 min or so.

Workout 06-13

June 13th, 2019

Mile time trial.

Then 4 X 200.

If you’re new to this please see one of my old posts on the subject.

Mile Racers

Workout 06-06

June 6th, 2019

With the 26 x 1 coming up we’ll spend some time at mile pace.

3 X 400 @ Mile

3 X 300 @ Mile

6 X 200 @ Mile

Recovery is equal to the length of the interval or full recovery, you want to be recovered enough to do the next one with complete competence.  This is primarily targeting neuromuscular so you want your form good and tight and if you’re too fatigued between you won’t get the full benifit.

Everyone is capable of running this whole workout faster than mile pace, try not to.  Try to hit your splits right on target.  It is particularly hard to do in the 200s, but do your best.

Workout 05-30

May 30th, 2019

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

400, 600 @5k

800, 1200 @10k

200 rest between everything.

If you have a race on Saturday cut the volume nearly in half and drop the 1200 and last 400

Workout 05-23

May 23rd, 2019

8-12 x 400 (200 rest)

divide into 4 sets of 2-3 each

1st @ 5k

2nd @ 5k – 2

3rd @ 3k

4th @ 3k -2

Workout 05-16

May 16th, 2019

6-12 x 600m @ 5K w/ 200 jog.

Target ~8% of mpw:6-7 for 30, 8-9 for 40, 10-12 for 50

Workout 04-25

April 25th, 2019

4 x 800 @ 10k (200 rest)

4 x 400 @ 5k (200 rest)