TrackWorkouts

These paces after 5k going to feel fast, I want to give you a feel for mile race pace prior to our time trial next week.

4X400 @ 5k pace 200 slow jog recovery

2X400 @ 3k pace  200 slow jog recovery

2X400 @ 1 mile pace full recovery

4X200 @ 1 mile pace full recovery

Full recovery means whatever time you need to complete the next interval at the same speed, as you get more fatigued you will need more recovery, take it even if your partners are ready to go.

Warm up and strides

3-6×800 @ 10k 200 rest between each

400 jog rest after the set

4×400 @ 5k pace 200 rest after each

4X200 @ 3k-Mile pace 200 rest

Base the number of 800’s on your MPW 3=30 4=40 5=50 6=60

Group B:
For those that run less than 25 miles a week or are brand new to doing track workouts.

4-6 Strides

2X300

3X200

4X100

A question came up last week about how do you know when to change the pace of your workouts.  We base the pace of your workout on your current fitness, determined by your most recent relevant race time.  By relevant, I mean of a distance you’ve trained for on a course conducive to running a fast time, so for most people Marathons, trail races, and races run in bad conditions are not a good indication.  A local 5k on a flat course in which you’ve put forth a solid effort, is a better indication.

You can then plug your times into one of the following. To get your appropriate training paces.

https://runsmartproject.com/calculator/

http://www.runbayou.com/jackd.htm

https://www.mcmillanrunning.com/

There is very little benefit to training faster than these paces, and a greater risk of injury.  If we’re training Lactate Threshold and you’re constantly running faster than that, then you’re training something different from the intent of the workout.

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, run about 1/2 the turn and come back 100 meters total)

2-3 min rest then (jog the whole turn)

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

15-20 minute warmdown

Group B:
For those that run less than 25 miles a week or are brand new to doing track workouts.

15 Min warmup
4-6 Strides

2X300

3X200

4X100

15 Min Warmdown

This is not just for the fast people, this is not just for people who are “serious”.  This is just the next step to improve your running.  You have maybe added long runs, entered a few races, and aren’t sure how to get faster.  I don’t care if your running 15 min or 30 min for 5k, changing speed and improving your form can help you get faster and be a better more efficient runner.

This Thursday will be our first official track workout of the year, at 6:30 pm at Pine Banks park.

For those of you who are new to track workouts, the principal is simple, if you want to run faster you have to train faster.

Please don’t be intimidated, ideally you should be running at least 20 miles a week, but even this is not essential.  The only firm requirement is you want to get faster, and are coming with the intention of racing faster times.

Over the weeks you’ll hear me use terms like V02Max, Tempo, Repetition, Running Economy, but for now don’t worry about that, just show up.  The workouts are tailored to your speed and fitness level.  I promise I won’t ask you to do more than you’re ready for.

You should have a recent 5k or similar race distance time and know what your weekly mileage is.

If you’ve never come to a workout before please read my post from 2013 about track etiquette and terminology.

http://melroserunningclub.com/TrackWorkouts/2013/04/25/etiquette-and-terminology/

Here is the workout.

For those who ran the Boston Marathon, you’re only welcome as an honored guest.  You should hold off doing speed work for at least a few weeks.

For later marathons, like VCM there is still some time to add some cautious speed.  They should be at least 4-6 weeks away.

We’ll all begin together with

• Warm up 15 -20 minutes, this is slower than your regular pace, think very slow and easy.
• 6X100 strides, these promote good running economy.

Then we’ll split into two groups:

For those who have been to our workouts before and are doing more than 20 miles per week.

• 4X800 @ LT (60 sec recovery, 100m)
• 4-6X400 @5K (200m recovery)
• Cool down 15 minutes.

For those who are doing less than 20 miles per week or are new to track workouts.

• 8X200 @ running negative splits 200 walk jog recovery.
• Cool down 15 min

Tonight will be a challenge it will be dark and wet and windy, and we’ll still be out there.  I’m going to stick with LT because the last thing you want tonight is a long rest interval.

6-8 x 1200 @ LT 60 second jog rest.

Last one should get quicker each lap LT -4, LT -8

If you get out the door tonight and to the track, that is the victory.

1 x 2400m @ LT,

1 x 2000m @ LT,

1 x 1600m @ LT,

1 x 1200m starting @ LT & transitioning to around 5K;

all with 1-minure jog

Most people seem to be racing in the 1/2 Marathon to Marathon range right now and given the cooler weather we’ll stick with Tempo.

3-5X 1 Mile @ LT (60 second rest about 100 meters)

1X800 @10k-5k pace

Target 10% of your weekly mileage

4X800 @ 10k pace 200 Rest

4×600 @ 5k pace 200 Rest

1×400 @ 3k-mile pace