TrackWorkouts

4-6 x 1600 @ LT pace 100 meter (60 seconds) rest

LT pace is about 30 seconds a mile slower than your 5k race pace or 8 seconds a lap slower.

4-7 x (600m @ 10K, 400m @ 5K, 200m @ 3K); w/ 100 jog within sets and 400 jog btw sets

Roughly, 8% weekly mileage: 3-4 <30mpw 4-5=40mpw, 5-6=50mpw, 6-7=60mpw

12-16 X 200 @ 3k – mile

Split them in two, do half at 3k pace, half at mile pace.  I know everyone is capable of running these much faster than this.  Use this to focus on good quality running form.

Most of us raced last night, and it is okay to do quality days back to back on occasion, but they should be dissimilar types of workouts, last night was 5k type effort and tonight will be mile.

This is called the Michigan, so named because it is a staple workout done by the University of Michigan. It is a little complicated.

1200 @ 10k pace

2-3 min jog rest to the start of a mostly grassy mile

1 Mile @ LT over hills and fields, this is by feel and should be comfortably uncomfortable you will return to the track

2-3 min jog rest

800 @ 5k pace

2-3 min jog rest

1 Mile @ LT (grassy)

2-3 min jog rest

400 @ as fast as you can

We’ll map out a reasonable loop for the mile @LT during our warm up.

(FYI there are other versions that start with a longer first interval 1600, 1200, 800, 400 etc)

Summary (2 min easy walk jog between each)

1600 @ 10K -Start here if you want a challenge and are running at least 45 miles a week

1 mile @ LT (grass)

1200 @ 10K – everyone else start here

1 mile @ LT (grass)

800 @ 5k

1 mile @ LT (grass)

400 @ all out

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

400, 600 @5k

800, 1200 @10k

200 rest between everything.

It is hot tonight so this is intentionally somewhat easier than we would do if conditions were ideal.

4X800 @ 10k

4X400 @ 5k

200 rest between everything

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.

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

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

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.