Workout 05-18

May 18th, 2017

8-12 x 400 (200 rest between everything)

3@5k

3@5k -2

3@3k

3@3k-2

It is going to be hot, we’ll go slower, take some more rest and drink water.  I will not be participating with my normal group

Workout 05-11

May 11th, 2017

Continuing our 10k effort for another week.

3-6 X 1200 @ 10k (200 rest)

Last 400 of the last interval drop to 5k pace.

30=3

40=4

50=5

Workout 05-04

May 4th, 2017

Thousands with the last one progressively faster.

3-5X1000 @ 10k 200 rest between everything

1X1000 (400 @10k, 400@5k, 200@3k)

Total number of 1ks depending on MPW

30=4

40=5

50=6

60=7

Workout 04-27-2017

April 26th, 2017

First outdoor workout of 2017.  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 10-06

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