15-20 minute warmup
6 X 100 Strides
Group A: People who average more than 30 miles per week, or are experienced competitive runners
3-5 X 1200 @ 10k pace. 400 rest after the 1200.
After those, 400 rest then
1 X 800 (1st 400 @ 5k pace, 2nd 400 @ 3k pace)
Target 8-10% of your weekly mileage.
For people doing 30 miles per week: 3×1200+ 1 x 800
For people doing 40 miles per week: 4X(1200) + 1 x 800
For people doing 50 miles per week: 5X(1200) + 1 x 800
10 pace is about 4 seconds a lap slower than 5k and 4 seconds a lap faster than LT.
3k pace is 3-4 seconds a lap faster than 5k pace.
Group B: People who average less than 30 miles per week.
This group we will do one more week at repetition pace, then we’re going to move to interval pace. This gets a bit harder because the recovery time is less, but the pace is slower.
3 x 400 @3k pace equal distance recovery
3 x 200 @mile pace
Everyone:
15-20 minute warm down
Mike: Will miss this week. Have to pick my daughter up at the airport. See you next week. Larry
I’ll try this on my own this week. Next week I’ll be able to make it.
I will be there trying to do it as a VDOT 51 workout with 4 1200’s. Ed, if you are coming this is what I will be targeting. Even though this will be all out for me, it will likely hold you back as is the usual goal:-) See everyone tomorrow night!
4 X 1200M @ 6:32 pace- (98/49)
400 jog rest after each 1200M
1 X 800M as:
400M @ 6:20 pace – 95/47.5
400M @ 6:08 pace – 92/46
Count me in, rain or shine. This gets kinda addictive
I’m in. Thanks for doing all the calcs Jen – now I can just run with no math required.