TrackWorkouts

Tonight we’ll get faster.  This is called a repetition workout and is beneficial to your neuromuscular system and running economy.

Running Economy is the ability to use oxygen efficiently, meaning an economical runner with a lower VO2 max could potentially be faster than someone with a higher VO2 max who has worse economy.

4X400@(mile race pace) (30sec per mile faster than 5k or 8 seconds per 400)

8X200@(mile race pace, can get 1-2 seconds faster in the second 4)

Full recovery between everything, typically that is equal the distance of the interval 400 after the 400, 200 after the 200s.

If you’re newer to these type of workouts, we’ll reduce the # of 400s and increase the 200s.

3-6X(800@10k, 400@5k)  200 rest between everything

Target 8% of your weekly mileage

3=30

4=40

5=50

etc

12 x 400 (200 rest between everything)

3@5k

3@5k -2

3@3k

3@3k-2

It is going to be cool and drizzly, so lets do something that is pretty continuous.

100 meter rest between everything.

2X1600@ LT

2×1200 @ LT-2

1×800 @ (10k, 5k)

We’ll discuss options for those new to workouts, probably about 1/2 the workout would be appropriate.

LT = Lactate Threshold or your race pace for a 1 hour race, typically about 10-15 seconds a mile slower than your 10k pace.

LT-2 = run 2 seconds faster per 400 than your LT pace, so if LT is 8 minute per mile, and your 400 splits are 2:00, LT-2 would be 1:58 or (7:52 per mile pace)