Archive for the ‘Workout’ Category

Workout 09-14

Thursday, September 14th, 2017

400, 600, 800, 1200, 800, 600, 400

400/600@ 5k pace

800/1200@10k pace

200 rest after everything.

Workout 09-07

Thursday, September 7th, 2017

2X1600 @LT

2X1200 @LT -(2-3 per 400)

1X800 @ LT – (6 per 400)

100 meter or 60 second rest between everything.

LT = lactate threshold or the pace you could sustain for a 1 hour race.  About 30 slower per mile than your 5k race pace, 15 per mile slower than 10k race pace.

For those who are newer, we’ll reduce the volume or length of the intervals on a case by case basis.  If you have a race Saturday like me, like half the workout is a good amount

Workout 08-31

Thursday, August 31st, 2017

3-7 X 1200 @ LT 60 seconds rest

Target 10% of your weekly mileage

3 = <30mpw

4= 30

5=40

6=50

7=60

 

Workout 08-10

Thursday, August 10th, 2017

4-8 X (600@5k) 200 rest.

2X400 @ mile (400 rest)

4X200 @ mile (200 rest

Volume should be about 8% of your weekly mileage.

Number of 600’s depending on your mileage.

30 = 4

40 = 6

50 = 8

Workout 08-03

Thursday, August 3rd, 2017

It is hot, and the days are getting shorter so we’ll try to sneak another trail fartlek in.

8-10 X (2min on 2 min off) pace 5kish effort

 

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.

Workout 06-29

Thursday, June 29th, 2017

We’ll head back into the woods and do a Fartlek

3X (3min, 2min, 1min) equal time rest (3min 10kish, 2min 5kish, 1 min 3kish)

Workout 06-22

Thursday, June 22nd, 2017

4-8 X600 @ 5k

4 X400 @ 3k

200 rest between everything

Total should be about 8% of your weekly mileage.  Number of 600 repeats below.

30 = 4

40 = 6

50 = 8

Workout 06-15

Thursday, June 15th, 2017

Tonight we head into the woods.

We’ll be doing a Fartlek on the trails.  We’ll run the first loop together easy so we know the way.

Then do 8-12 x 2 min on 2 min off (effort should be about 5k ish)

We’ll try to regroup during the recovery portion.