Workout 5/9

Next week we’ll be doing a 1 mile time trial on the track, the effort will be all out.  This is optional, but I encourage people who’ve never raced on a track to give it a shot.

This week:

Everyone 15-20 minute warm up very slow

6×100 strides (focus on form you should be completely recovered between each one)

Group A:  Those doing 30 or more miles per week.

3-6 x (800 @10k, 400 @5k) 200 rest between 800/400.  400 rest between sets.

Target 8% of your weekly mileage, for the interval portion.

30 miles a week = 3

40 miles a week = 4

If you plan on doing  the mile time trial next week, skip the last set and instead do.

200, 400, 200 all at mile race pace with a full recovery between each one.  This will at least give you a feel for what mile pace is like.


Group B: Those doing less than 30 miles per week.

200, 300, 400, 400, 300, 200 all at mile race pace with a complete recovery, generally an easy jog the same length as the interval is enough.

Next week, we’ll see where we stand after the time trial.


Everyone: 10-15 minute warm down.

3 Responses to “Workout 5/9”

  1. Jennifer Rapaport says:

    I have to miss this week. I am doing a track workout Wed. morning and racing in Gloucester on Friday night. Someone else will have to hold Ed back:-)

  2. Larry Donoghue says:

    I may have to miss this as well, since I have a meeting to attend. Mike, if I can’t make this week’s workout should I try to do a similar workout on the weekend to be ready for the time trial? Larry

  3. Carleen Melkonian says:

    I am planning on being there please let me know if you are not having it tonight