Archive for October, 2014

Last workout 2014 10-23

Thursday, October 23rd, 2014

Tonight will be a challenge it will be dark and wet and windy, and we’ll still be out there.  I’m going to stick with LT because the last thing you want tonight is a long rest interval.

6-8 x 1200 @ LT 60 second jog rest.

Last one should get quicker each lap LT -4, LT -8

If you get out the door tonight and to the track, that is the victory.


Workout 10-18

Thursday, October 16th, 2014

We’ll do this one once more before the end of the year.  If you’re racing on Sat/Sun we’ll reduce the volume so you’re not fatigued.  If you’re racing a marathon Sat/Sun you’ll do none.

2 x 1600m @ LT,

2 x 1200m @ 10K,

1 x   800m @ 5K-3K,

all with 1 minute or under (100m) jog

Workout 10-09

Thursday, October 9th, 2014

1 x 2400m @ LT,

1 x 2000m @ LT,

1 x 1600m @ LT,

1 x 1200m starting @ LT & transitioning to around 5K;

all with 1-minure jog

Workout 10-02

Thursday, October 2nd, 2014

Most people seem to be racing in the 1/2 Marathon to Marathon range right now and given the cooler weather we’ll stick with Tempo.

3-5X 1 Mile @ LT (60 second rest about 100 meters)

1X800 @10k-5k pace

Target 10% of your weekly mileage