TrackWorkouts

Road Racers:

2 X 1 Mile @ LT

2 X 1200 @ LT – 2

1 X 800 @ LT – 4 (10k pace)

1 X 400 @ LT – 8 (5k pace)

If you run less than 35 MPW  either drop one of the 1200′s or the 800/400

Rest after everything is 60-90 seconds.

This week we’ll be doing a time trial, for those of you racing the 26 x 1 mile this will be good practice, for others this will be a good fitness test especially for those of you used to racing longer distances.

Mile Time Trial:

I could use an extra pair of hands to record results, and splits, any takers?

This is optional.  If you’ve been doing the workouts all along I encourage you to do it.  The purpose is to give us a real baseline for future workouts and to practice at the intense focus you’ll need to get your optimal performance.  If you have a long history of competitive running, this will be less useful for you, but you may want to jump in anyway.

If you’ve never raced a mile before, don’t be intimidated, this is just a fitness test.  If you make a mistake, it is a learning experience.  That being said, please give it a full all out effort.  You will need to bring extra focus to this, if during a 5k you allow yourself to day dream about mile 2, that won’t work here.

The optimal way to run a fast mile is for all four laps to be the same split, this can be very difficult to accomplish, since your effort will have to ratchet up after each lap.  I will scream my head off at you, don’t talk to me you need all your oxygen.

Lap 1: Control your pace, don’t go out too fast.  Know what split you want to run take 1/2 of that and check it at the 200 meter mark.  If your off, there is still time to recover.  Don’t over adjust, slightly more or less effort will be enough.

Lap 2: The effort that had you breeze through lap 1, is going to need some extra effort here.  You should need to push some to maintain your pace.

Lap 3: This is where you will need to use all your reserves, this is the hardest lap in the mile.  Extra focus, extra effort.  At the same time keep your form together, even when you’re fatigued.  Think focused and relaxed, and push like hell.

Lap 4: This will be a blur, you will be so tired you don’t believe you’re going to make, but it is only 400m to go.  If you’ve got anything left start winding up a kick with 200 to go, with 150 to go unleash it.  You don’t need oxygen anymore, you can go into debt.  Use the form we’ve been working on during strides.  Swing those arms as far as they will go, they will carry you down the final stretch, don’t let your head get wobbly.  If you time it perfectly, you’ll nearly pass out as you cross the finish line.

Congratulations you’re a miler.

It can take many attempts to do this race correctly, don’t be too hard on yourself if you make a mistake or two on your first attempt.

Afterward: Walk a lap or two catch your breath.  Tell some war stories.

If you do more than 30 miles a week, we’ll add on 2-3 X 400 @ 3k-5k pace and then a normal warm down.

4X800 @ 10k pace 200 Rest

4×600 @ 5k pace 200 Rest

For those of you running in the Mile relay, you might want to drop 2 of the 600’s and instead do

400, 200, 200 all at mile race pace to get a feel for what mile pace feels like.

Volume will be adjusted based on current fitness and mileage.  Typically you don’t want to do more than 10% of your weekly mileage in any one track workout (just the interval portion).  The above volume is about 3.5 miles of intervals so is appropriate for those running 30-40 miles a week.  For those running less and or new to track workouts we’d lower the volume.  For those with higher volume more  is appropriate.

A good rule of thumb is you should feel like you can do one more interval, but probably not 2-3 more at the end of the workout.

Insperation this week comes courtesy of Chris Solinsky who set the American Record in the 10k in 2010 in a very unexpected performance.