TrackWorkouts

Mile time trial.

Then 4 X 200.

If you’re new to this please see one of my old posts on the subject.

Mile Racers

With the 26 x 1 coming up we’ll spend some time at mile pace.

3 X 400 @ Mile

3 X 300 @ Mile

6 X 200 @ Mile

Recovery is equal to the length of the interval or full recovery, you want to be recovered enough to do the next one with complete competence.  This is primarily targeting neuromuscular so you want your form good and tight and if you’re too fatigued between you won’t get the full benifit.

Everyone is capable of running this whole workout faster than mile pace, try not to.  Try to hit your splits right on target.  It is particularly hard to do in the 200s, but do your best.

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

400, 600 @5k

800, 1200 @10k

200 rest between everything.

If you have a race on Saturday cut the volume nearly in half and drop the 1200 and last 400

8-12 x 400 (200 rest)

divide into 4 sets of 2-3 each

1st @ 5k

2nd @ 5k – 2

3rd @ 3k

4th @ 3k -2

6-12 x 600m @ 5K w/ 200 jog.

Target ~8% of mpw:6-7 for 30, 8-9 for 40, 10-12 for 50

4 x 800 @ 10k (200 rest)

4 x 400 @ 5k (200 rest)

This will be the last MRC track workout for the year.

This one I’m calling The Shalane, because it is the workout Shalane Flanagan did 3 days before winning the NYCM last year.  It is not particularly difficult, but if you have a Marathon coming up this will give you just a little zip.

4 X 400 @ 10k pace (100 rest)

1 X 3200 @ (1/2 Marathon to Marathon pace) (200 rest at least)

4 X 200 @ whatever you feel like (200 rest)

2X1600@LT

2X1200@LT -2-3 sec per 400

1×800@LT -4-6 sec per 400

100 rest 60 seconds between everything.

Going to get dark, might need a headlamp

4-7 x 1200 @ LT pace 100 meters or about 1 min rest between

For those of you who have not done a LT paced workout, the pace should be about the pace you could maintain for a 1 hour race, some people describe it as comfortably uncomfortable.  You can also calculate it by taking your current 5k pace and adding 8 seconds per 400 to it.  It is important to not go too fast in the first one, as the rest is very short.

Some of us raced last night, and it is okay (depending on your fitness) to do a workout the day after a hard effort like that, but the two should be dissimilar efforts.  Last night, we were doing about 5k effort or a VO2 type workout, so following that with an LT workout is preferable to another VO2 type effort.  You may need to take a very easy Friday or off if your doing hard efforts back to back like this.  It is also okay to reduce the volume and or pace of this workout given the fatigue you may have from the race.

Target about 10% of your weekly mileage

30 MPW = 4

40 MPW = 5-6

50 MPW = 6-7

It’s hot so we’ll do a repetition workout. Fast with lots of recovery

4X400 @ Mile 400 rest

8X200 @ Mile 200 rest

Full recovery between each