Archive for May, 2017

Workout 05-25

Thursday, May 25th, 2017

It is cool and rainy so we’ll keep moving, and keep rests short.

2X1600 @LT

2X1200 @LT -(2-3 per 400)

1X800 @ LT – (6 per 400)

100 meter or 60 second rest between everything.

LT = lactate threshold or the pace you could sustain for a 1 hour race.  About 30 slower per mile than your 5k race pace, 15 per mile slower than 10k race pace.

For those who are newer, we’ll reduce the volume or length of the intervals on a case by case basis.

Workout 05-18

Thursday, May 18th, 2017

8-12 x 400 (200 rest between everything)

3@5k

3@5k -2

3@3k

3@3k-2

It is going to be hot, we’ll go slower, take some more rest and drink water.  I will not be participating with my normal group

Workout 05-11

Thursday, May 11th, 2017

Continuing our 10k effort for another week.

3-6 X 1200 @ 10k (200 rest)

Last 400 of the last interval drop to 5k pace.

30=3

40=4

50=5

Workout 05-04

Thursday, May 4th, 2017

Thousands with the last one progressively faster.

3-5X1000 @ 10k 200 rest between everything

1X1000 (400 @10k, 400@5k, 200@3k)

Total number of 1ks depending on MPW

30=4

40=5

50=6

60=7