Track Workout 4-26-13

We’ll be starting at 6:30pm sharp with the warmup.

I’m learning. I think we need to split up the workouts according to peoples experience.

Boston Marathoners, personally I think it is still probably too early to do hard running. If you want to come do the warmup, strides and warmdown you’re more than welcome.

Group A:
For those running more than 30 miles a week, and or are experienced competitive runners. Target 10% of your weekly mileage for the interval portion so 4 for people doing 30 miles a week, 6 for people doing 45-50 miles a week.

15-20 minute warmup
4-6 x 1200 @ LT (60 second rest)
15-20 minute warmdown

Group B:
For those that run less than 30 miles a week or are brand new to doing track workouts.

15 Min warmup
8 Strides
8X200 @ Repetition pace (200 rest)
15 Min Warmdown

I want this group to get accustomed to running a bit faster than their comfortable paces. So shorter faster.

I’d like to get us to doing a Mile time trial in 3-4 weeks time. Yes, an all out race on the track. Scared? You should be. 🙂

I thought the first week was a little chaotic, hopefully we can get it a bit more organized as we go.

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