TrackWorkouts

Group A:
For those running more than 25 miles a week, and or are experienced competitive runners. Target 10% of your weekly mileage for the interval portion so 3 for people doing 30 miles a week, 5 for people doing 45-50 miles a week.

15-20 minute warm up
4-5 x 1200 @ LT (60 second rest)

2-3 min rest then

1×800 (first 400 @10k pace, second 400 @ 5k pace)

15-20 minute warmdown

Group B:
For those that run less than 30 miles a week or are brand new to doing track workouts.

15 Min warmup
4-6 Strides

2X300

3X200

4X100

15 Min Warmdown

We’ll have a smaller group due to many people running lake Winni this weekend.

Everyone:

drills

warm up 15-20 min

6×100 strides

Marathoners:

2×3 miles @ MP -10 sec per mile.  (4-6 min jog rest between)

For this one if you’re doing it at pine banks I’d recommend doing 800 at the track to get the pace down then do a complete lap of the Pine banks, it is almost exactly 2.5 miles.  You want to keep the pace as smooth and relaxed as possible.

Road Racers:

4-6 X 1200 @ LT pace (60-90 second rest)

1×800 First lap at 5k pace 2nd lap at 3k pace.

Those doing less than 20 miles a week:

2×400

2×300

2×200

Everyone:

10-15 min cool down.

I am away a running camp in VT, learning lots. We will be dining lots of new stuff when I return. In my abscence here is a workout you can do. 

Warm up stride as etc

4-7 x (800m @ 10K, 200m jog, 400m @ 5K, full recovery [400m jog]).

Target 8% of weekly mileage: 40 mpw = 4-5, 50 mpw = 5-6, 60 mpw = 6-7 sets.

It is cool for a change, so we’ll take the opportunity to do some tempo.

Warm up 15-20 minutes.

6-8 x 100 strides

3-4 X 1 Mile @ LT 60-90 second jog rest.

then

2 X 400 @ 5k pace 200 rest

Target about 10% of your weekly mileage.

I wont be at the workout this week I’m camping with my family in NH.  Here is a possible workout depending on the heat.

This week:

Everyone 15-20 minute warm up very slow

6×100 strides (focus on form you should be completely recovered between each one)

Those doing 30 or more miles per week.

3-6 x (800 @10k, 400 @5k) 200 rest between 800/400.  400 rest between sets.

Target 8% of your weekly mileage, for the interval portion.

30 miles a week = 3

40 miles a week = 4

15 minute warm down

Independence day.  I will be there, I know at least a few have expressed some interest.

There were some great 1 mile races, last week.  It is going to be hot out, so adjust your paces accordingly.  We’ll go a bit shorter and faster due to the heat

Warm up 15-20 minutes

5X400 @ 5k pace  200 rest

5X300 @ 3k pace  200 rest

5X200 @ mile pace  200 rest

5X100 @ 800 pace 100 rest

Cool down 15-20 mintes

That is a total of about 3 miles of work, if you’re doing 30-50 miles a week you should be able to handle that volume.

If you’re doing less than 30 miles, do the 400s and 2-3 300s.

I know at least Joe and Ed are coming.  They’ve both recently raced, so we can figure out their splits.

Joe

5k 6:24, (96 per 400)

3k (92 per 400) (1:09 300)

1 mile (88 per 400) (44 200)

etc..

Ed

5k 6:06, (92 per 400)

3k (88 per 400) (1:06 300)

1 mile (84 per 400) (42 200)

An easy way to figure your paces for each of the intervals is do the 5k pace.  Then subtract 2 seconds per 200, 4 seconds per 400 for each of the sets.

See you at 6:30

Please email me the results from the mile relay last week, I’m sure we’ve got lots of PR’s to talk about.

I’m on vacation again this week, this is my suggestion for a workout.

Warm up 15 -20 minutes

6 x 100 Strides

5-8 x 800m @ 5K with 400m jog;

4 x 200m @ 3K-Mile with 200m jog ( each one gets 1 second faster, start at 3k, progress to 1 mile)

Warm down 15-20 minutes

Target 8% of your weekly mileage for volume.

Four intrepid souls took on the challenge of the Mile time trial at least 2 of whom had never before raced a mile.  Here are the results.

Ed the most experienced of the group, ran relatively even splits and finished 6 seconds ahead of his intended pace.

Dorota reacted with surprise at the pace I’d assigned her, and proceeded to obliterate it by 9 seconds.  A competitive race and a little more experience and a 6:30 mile is within her sights.

Carleen was clearly concerned about my ambitious plan for her to stick with Dorota, but was clearly faster than she believed finishing only 3 second off the pace I’d given Dorota.

Larry made the all too common mistake of mile racers everywhere and went out too fast, but hung tough, and fought till the line.

Below each result is the splits for each of the 4 laps.  Ideally these should be the same.

Ed 5:34

(82, 83, 85, 84)

These splits tell me Ed is very close to even splits, but probably needs to focus a little more during lap 3.

Dorota 6:51

(1:41, 1:45, 1:44, 1:41)

Dorota didn’t go out too fast evidenced by the fact she was able to come back in lap 4 at the same as lap 1.  She just needs a little extra effort/focus during laps 2 and 3.

Carleen 7:03

(1:42, 1:47, 1:46, 148)

Carleen went out a little too fast, but was then very consistent.

Larry 7:25

(1:44, 1:51, 1:55, 1:54)

Larry similar to Carleen, was out too fast.

Last week there were 3 hearty runners that joined me in the rain for the workout.  What was a significant downpour turned into light rain, and then cool and overcast, really perfect for running.  Unless there is hail, or an obvious lightning storm, I’ll be at the track.

Everyone:

15-20 minute warm up

6×100 strides

Mile Time Trial:

I could use an extra pair of hands to record results, and splits, any takers?

This is optional.  If you’ve been doing the workouts all along I encourage you to do it.  The purpose is to give us a real baseline for future workouts and to practice at the intense focus you’ll need to get your optimal performance.  If you have a long history of competitive running, this will be less useful for you, but you may want to jump in anyway.

If you’ve never raced a mile before, don’t be intimidated, this is just a fitness test.  If you make a mistake, it is a learning experience.  That being said, please give it a full all out effort.  You will need to bring extra focus to this, if during a 5k you allow yourself to day dream about mile 2, that won’t work here.

The optimal way to run a fast mile is for all four laps to be the same split, this can be very difficult to accomplish, since your effort will have to ratchet up after each lap.  I will scream my head off at you, don’t talk to me you need all your oxygen.

Lap 1: Control your pace, don’t go out too fast.  Know what split you want to run take 1/2 of that and check it at the 200 meter mark.  If your off, there is still time to recover.  Don’t over adjust, slightly more or less effort will be enough.

Lap 2: The effort that had you breeze through lap 1, is going to need some extra effort here.  You should need to push some to maintain your pace.

Lap 3: This is where you will need to use all your reserves, this is the hardest lap in the mile.  Extra focus, extra effort.  At the same time keep your form together, even when you’re fatigued.  Think focused and relaxed, and push like hell.

Lap 4: This will be a blur, you will be so tired you don’t believe you’re going to make, but it is only 400m to go.  If you’ve got anything left start winding up a kick with 200 to go, with 150 to go unleash it.  You don’t need oxygen anymore, you can go into debt.  Use the form we’ve been working on during strides.  Swing those arms as far as they will go, they will carry you down the final stretch, don’t let your head get wobbly.  If you time it perfectly, you’ll nearly pass out as you cross the finish line.

Congratulations you’re a miler.

It can take many attempts to do this race correctly, don’t be too hard on yourself if you make a mistake or two on your first attempt.

Afterward: Walk a lap or two catch your breath.  Tell some war stories.

If you do more than 30 miles a week, we’ll add on 3-4 X 400 @ 3k-5k pace and then a normal warm down.

If you do less than 30 miles a week, go for an extra long extra slow warm down.  At least 25 minutes.

Others Options:

If you’re opting out of the Mile, and for some of you this make sense.

Group A:

(1600, 1200, 1000, 800, 600) @ 10k pace recovery equal to 1/2 the time of the interval (1/4 of the distance is a good estimate).  Total interval distance should be about 8% of your weekly mileage, we can add and remove intervals depending on your mileage.

Group B:

4 X 400 @ Mile pace + 2 seconds per lap. Full lap recovery in between each

All of long distance running begins with a sustained period of easy aerobic running. Building a solid aerobic base can take years. If you’re early in your running career. The two most important things are:

1) Put your shoes on.
2) Get out the door.

Most of our track athletes are in need of an additional aerobic base.

Before the next workout.

For those running less than 30 miles a week.  We need to get your mileage and consistency up before track workouts will have the  desired effect.

Run one additional day next week that you usually don’t run for at least 35 easy minutes.  When I say easy I mean very easy, as slow as you can tolerate.

For everyone, during one of your easy runs.  Do 6-8 strides in the middle of an easy run, distance and pace don’t matter.  Focus on form, by the end of the stride your arms should be pumping high so you can see your fists, you should be up on your toes like a sprinter.

For inspiration on what your form should look like, watch Lauren Fleshman accelerate from 500M out, in a 5k race.