TrackWorkouts

15-20 minute warm up

6 X 100 Strides

Group A: People who average more than 30 miles per week, or are experienced competitive runners.

3-5 X 1200 @ LT pace.  100 rest after the 1200.  Be very disciplined about rest on these, no more than 45-60 seconds between intervals.

After those, 400 rest then

1 X 800 (1st 400 @ 5k pace, 2nd 400 @ 3k pace)

Target 10% of your weekly mileage.

For people doing 30 miles per week: 3×1200+ 1 x 800

For people doing 40 miles per week: 4-5X(1200) + 1 x 800

For people doing 50 miles per week: 5X(1200) + 1 x 800

5k pace is about 8 seconds a lap faster than LT pace.

3k pace is 3-4 seconds a lap faster than 5k pace.

LT Paces for a few of our common attendees.

Ed –  6:44 (1:41)

Joe – 6:51 (1:43)

Dorota 7:55 (1:58)

Carleen 8:05 (2:01)

 

Group B: People who average less than 30 miles per week.

8 x 200 @ mile pace equal 200 recovery.

Everyone:

15-20 minute warm down

 

Mary Cain breaks a 30 year old high school record.  Watch where she is after the first lap, that is good pacing and running your own race.

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