Archive for July, 2014

Workout 07-24

Thursday, July 24th, 2014

It is a little cooler tonight, so we’ll take the opportunity to do some tempo paced stuff, and perhaps get away from the track a little bit.

These are great workouts especially if you’re racing between 10k-1/2 Marathon.

Warm up and strides per usual.

They we’ll start with 800 on the track at your LT pace or perhaps a second or two slower per lap, this will get you to lock in your pace.  Then we’ll leave the track and head around Pine banks counter clockwise at the same pace.   If you run more than 30 miles a week you should be able to maintain 1×20 minutes at this pace.  If you run less than 30 miles per week try for 2×8 minutes with a 90 second jog in between.

When the 20 minutes is up, slow down jog, you’re doing your warm down.

I’ll be on my bike along side, cajoling and annoying in equal measure.

 

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Workouts 7-07 and 7-14

Thursday, July 3rd, 2014

I’m on vacation the next two weeks.  So I’m providing some workouts if you’d like to get together and do the track workouts.

7-07

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.

 

7-14
This next one we don’t do too much of it is called a V02 Max workout, this is done at a faster pace than you’re accustomed to, but with longer rest. The rest should be
about the same time as the time of the interval, so 1/2 the distance at a slow jog works well.

Warm up 15-20 min
6 X 100 strides
3-6 X (800 5k pace (400 rest) 400 3k pace (200 Rest))

Target 8% of your weekly Mileage, one set per 10 miles a week.

30 = 3
40 = 4
50 = 5
Cool down 10-15 min.

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Workout 7-03

Thursday, July 3rd, 2014

It looks like the promised thunderstorms are going to miss us.  However as a general rule we’ll run in anything but lightning or hurricane.

It is going to be hot, so we’ll focus on shorter faster intervals where you don’t have time to accumulate too much body temp.  In the heat it is not uncommon, to be much slower on your splits.  Listen to how your feeling, if it feels like mile/5k pace then the your physiological effort is right regardless of the clock time.

5 x 400m @ 5K,

5 x 300m @ 3K,

5 x 200m @ Mile.

All with 200m jog.

5 x 100m @ about 800 pace w/ 100m jog.

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