Archive for September, 2013

Workout 09-26

Thursday, September 26th, 2013

Everyone:

Drills, 15 min warm up, 6×100 strides.

Marathoners:

3 X 2 miles @ MP – 10-15 seconds a mile.  3-4 minute rest between intervals 600-800m jog

Key is to keep these as smooth and effortless as possible.  Marathons are all about smooth even effortless pace.

 

Road Racers:

3-5X1000 @ 10k Pace (200 Jog recovery 2 min)

600 rest then

3-5X400 @ 5k Pace – 3k pace (200 Jog recovery 2 min)

run 2 seconds faster each 400

Workout 09-19

Thursday, September 19th, 2013

Everyone:

Drills, 15 min warm up, 6×100 strides.

Marathoners:

3 X 2 miles @ MP – 10-15 seconds a mile.  3-4 minute rest between intervals 600-800m jog

Key is to keep these as smooth and effortless as possible.  Marathons are all about smooth even effortless pace.

 

Road Racers:

3-5 X 1200 @ LT 45-60 seconds rest between each.

1 X 800 @ (first 400 @ between 10k-5k, second 400 faster than 5k)

Don’t cheat on the rest after 1200’s, key to tempo runs is a continuous effort.

Do 1 1200 for every 10 miles you run a week.

Watch at least the last 90 secs of this:

 

 

Workout 9-5

Thursday, September 5th, 2013

We’ll have a smaller group due to many people running lake Winni this weekend.

Everyone:

drills

warm up 15-20 min

6×100 strides

Marathoners:

2×3 miles @ MP -10 sec per mile.  (4-6 min jog rest between)

For this one if you’re doing it at pine banks I’d recommend doing 800 at the track to get the pace down then do a complete lap of the Pine banks, it is almost exactly 2.5 miles.  You want to keep the pace as smooth and relaxed as possible.

 

Road Racers:

4-6 X 1200 @ LT pace (60-90 second rest)

1×800 First lap at 5k pace 2nd lap at 3k pace.

 

Those doing less than 20 miles a week:

2×400

2×300

2×200

 

Everyone:

10-15 min cool down.