Archive for July, 2015

Workout 7/30

Thursday, July 30th, 2015

I’m at running camp in Vermont, coaching and learning.

It looks to be pretty hot in Melrose so adjust your pace and effort, take extra recovery if needed.

4-6X(800, 400) (10k,5k) (200 rest after everything)

do 1 set for each 10 miles a week you run

then

4×200@ mile – 800

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Workout 07-16

Thursday, July 16th, 2015

We’ll do one of my favorite workouts

12×400 (break into 4 sets of 3) 200 rest between everything.

3@5k

3@5k -2-3 seconds

3@3k

3@3k – 2-3 seconds

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Workout 07-10

Wednesday, July 8th, 2015

4×1000 @ 10k 200 rest between each

400 jog rest after the set

4×400 @ starting at 5k pace and going 2 seconds faster a lap till you get to mile-3k pace.  200 rest after each.

 

If you’re doing more than 50 mpw you can do 5 of each.

If you’re doing 30 or less mpw do 3 of each.

 

 

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Workout 07-02

Thursday, July 2nd, 2015
This is a VO2 max workout, we don’t do lots of these, they can be challenging.
5-9 X 600@3k equal time recovery (or about 1/2 the distance 300)
4X200@Mile-800 200 rest
3k pace is about 4 seconds per 400 faster than your 5k race pace
Target 8% of your weekly mileage for the 600s
5 = 30 mpw
7=  40 mpw
9=  50 mpw
Gabriella Erica etc  400 at 1:40, 600 at 2:30
Ed, Rob 400 at 1:30, 600 at 2:15
Ryan 400 at 1:24 600 at 2:06

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