Workout 8-22

This week we’re back on the track, after a few weeks of exploring the area around the track.  Next week, I’ll offer some marathon specific training for those doing the Hartford Marathon in 8 weeks.  One more week of speed is probably good, before moving to more strength/endurance type of training.

If you are training for Hartford, another quality day is recommended of  5-8 miles at Marathon Pace (MP).  Probably Tuesday makes the most sense for this.  I understand some of you have been doing some kind of Tempo on Tues, which is a good addition.  If you’re MP and easy pace (EP) is pretty close together, as it can be for those running around 4 hours or more, then you can go closer to 1/2 marathon pace.  For Marathoners between 3-3:30 it is common to have about 60-90 second per mile difference between MP and EP.

If you’re running hard on Tues and Thurs, then Wed has to be a recovery day.  It doesn’t have to be complete rest, you can do an active recovery run of no more than 30-45 minutes, at the absolute easiest pace you can tolerate.  Think Kenyan Shuffle.  Don’t be afraid to run on tired legs, but you know your body the best and how much rest you need.  Personally I tend to take a complete day off every 2-3 weeks, when I have 3-4 days in a row where fatigue is accumulating, and easy days are not providing enough recovery.

It is likely to be warm and humid, so don’t be too concerned if you need to run a few seconds slower.  The feel is more important than the precise number.


Warm up 15-20 min

6 X 100 strides

3-6 X (1000, 400) (10k, 5k) (rest 200 jog after the 1k, 400 after the 400)

Do 1 set for every 10 miles you run per week.

30 = 3

40 = 4

50 = 5

Cool down 10-15 min.

I have a race on Saturday, and won’t be participating in this weeks workout.  I will provide encouragement and comic relief.

Any beginners please show up a few minutes before 6:30 so I can devise some appropriate work, dependent on your current fitness.

3 Responses to “Workout 8-22”

  1. Leon Romprey says:

    I’m in

  2. Ed Bradford says:

    I’m in – Lee can’t kick any rocks and sticks at us on the track.

  3. Leon Romprey says:

    Ha, now I know why you’re always ahead of me. No need to worry, the ankle is feeling pretty tender so I’m going to opt out of speed work and do a light and easy run. Enjoy.