Archive for July, 2017

Workout 07-13

Thursday, July 13th, 2017

Last week it seemed everyone was in a group of 1.  Lets this week try to get into semi homogeneous groups, even if it means your a second or two fast or slower than your pacing charts indicate.

5-8 X 800 @ 8k pace, 200 rest, do your last one at 5k pace.

Number is dependedant on your weekly mileage and relative experience with track workouts.  About 8% of your weekly mileage in intervals of this speed is about right.


5=30 mpw

6-7=40 mpw

7-8 = >5o mpw

Workout 07-06

Thursday, July 6th, 2017

Its hot we’ll go short.

5 x 400m @ 5K,

5 x 300m @ 5K-2 (or -3),

5 x 200m @ 5K-4 (or -6); all with 200m jog.

5 x 100m @ about 5K-6 (or -8) pace w/ 100m jog.

Paces are all 400 paces when we go down, we’ll go 2-3 seconds faster per 400.