Archive for May, 2018

Workout 05-24

Thursday, May 24th, 2018

Mile time trial

Then 4X200

If you’re new to track workouts, I will probably give you something else to do.

If you’ve never run a mile before here are some tips from a previous post.

Mile Time Trial 6-12

Workout 05-17

Thursday, May 17th, 2018

Since we have a mile race coming up, we’ll drop down and do Mile pace

Mile pace is about 8 seconds a lap faster than 5k pace, but the recovery after these should be complete or whatever you need to start the next interval ready to run the same pace.

4×400 @ 1 mile (full rest or 1 lap rest)
8X200 @ 1 mile (full rest or 200 rest)

5k pace to 400 mile pace conversion
8:30 (2:00)
8:00 (1:52)
7:30 (1:44)
7:00 (1:37)
6:30 (1:29)
6:00 (1:22)

Workout 05-10

Thursday, May 10th, 2018

4-7 X 1000 @ 10k 200 rest

Target about 8% of your weekly mileage.

30 MPW = 4

40 MPW = 5

50 MPW = 6

Workout 05-03

Thursday, May 3rd, 2018

8-12 x 400 (200 rest between everything) split into 4 sets so if you’re doing 12 sets of 3 speeding up

3@5k

3@5k – 2 sec per 400

3@3k

3@3k – 2 sec per 400