TrackWorkouts

Ladder workout.

400, 600, 800, 1000, 800, 600, 400

400 and 600’s are at 3k pace, rest is 200 after each

800’s and 1k are at 5k pace rest is 400 after each

If you have a race Saturday, do about 1/2 your normal volume of speed.  It will be enough to give you some speed, but not fatigue you excessively.

If the group composition and amount of sun light co-operate, we’ll head back to the trails for 8-10 x 2 min on 2 min off, pace about 5kish

If not we’ll stay on the track for some 6-8 (800, 400)  8k, 5k. 200 rest between everything.

Depending on the composition of the athletes present, I’d like to do a similar workout to last week.

3X(3 min, 2 min, 1 min) (8k, 5k, 3k) equal recovery after everything, pace is by feel.  If we can we’ll go to the trails, or the field.

If neither of those options is available.

6-8 X 800@ 8k pace (2 seconds per 400 slower than 5k)  400 jog rest.

If the fields are available, I’d like to do loops around the fields, as some of us are doing XC.  Doing intervals by time

5-7 x 3 min equal time recovery.  Effort should be a little slower than 5k effort to start, then getting a touch quicker on each one like 1-2 seconds per 400 quicker.

If the fields are not available, we’ll do the following.

3-4 x (1200m @ LT, 800m @ LT-2, 600m @ LT-4, w/ 100m jog within the sets); 400 jog between sets