Archive for June, 2018

Workout 06-14

Thursday, June 14th, 2018

5-8 X 800 @ 8k pace (2 sec a lap slower than 5k 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 = >50 mpw

 

If like me you raced last night (most of us did), this is not a good workout to do, so you have a few options if you still want to come.

You could provide company to a runner slower than you, who might not otherwise have a workout partner.

You could do 8×200 followed by a longish 30 min cool down

You could just go for an easy run, maybe in the woods.

Workout 06-07

Thursday, June 7th, 2018

Tonight we’ll head into the woods for our inaugural trail fartleks.  These are by feel, and should be at about 5k effort, always better to start a little slower on the first few and find the right pace.

8-10 X 2min on 2 min off

During the rest period the people in front will jog back to regroup with the people in back.

If you have a race on Saturday, and don’t want to fatigue yourself too much, doing about half of your normal volume  is a good way to get a workout and not much fatigue.