2 X 1 Mile @ LT
2 X 1200 @ LT – 2
1 X 800 @ LT – 4 (10k pace)
1 X 400 @ LT – 8 (5k pace)
If you run less than 35 MPW either drop one of the 1200′s or the 800/400
Rest after everything is 60-90 seconds.
Optional Marathoner workout:
2X3 miles @ MP – 10 sec per mile 2-3 min rest between.
I would do this as 800 on the track to get you’re pace right then do a loop around Pine Banks (it is just about 2.5 miles around)
Run a slow lap jog when you get back, then do it again.
4-5 x 1200 @ LT (60 second rest)
2-3 min rest (400) then
1×800 (first 400 @10k pace, second 400 @ 5k pace)
Here is a great total commitment race this last week
It is going to be warm, so we’ll do shorter faster intervals.
10-12X400 rest 200 after each one.
Split these into 4 sets, so if you were doing 12.
4@5k Pace
4@5k -2-3 seconds
4@5k -4-5 seconds (3k pace)
4@5k- 6-8 seconds (almost mile pace)
Target 6% of your weekly mileage 50Mpw = 12 40Mpw =10
3-5X1000 @ 10k Pace (200 Jog recovery 2 min)
600 rest then
4X400 @ 5k Pace – 3k pace (200 Jog recovery 2 min)
run 2 seconds faster each 400
Do 1×1000 for each 10 miles you run a week. 3=30 MPW, 5=50 MPW.
If you’re racing Sat, do 1/2 -1/3 your normal volume
4-6×800 @ 10k 200 rest between each
400 jog rest after the set
4×400 @ starting at 5k pace and going 2 seconds faster a lap till you get to mile-3k pace. 200 rest after each.
Base the number of 800’s on your MPW 4=40 5=50 6=60
2-4 X 1 Mile @ LT 60-90 second rest.
400 rest
4X400 @ 5k 200 rest
Target 10% of your weekly mileage # of miles plus the 400s.
2 = 30 mpw
3 = 40 mpw
4 = 50 mpw
For inspiration we’ll be channeling Molly Huddle and Shannon Rowbury, at the 5k USA finals
It is a little cooler tonight, so we’ll take the opportunity to do some tempo paced stuff, and perhaps get away from the track a little bit.
These are great workouts especially if you’re racing between 10k-1/2 Marathon.
Warm up and strides per usual.
They we’ll start with 800 on the track at your LT pace or perhaps a second or two slower per lap, this will get you to lock in your pace. Then we’ll leave the track and head around Pine banks counter clockwise at the same pace. If you run more than 30 miles a week you should be able to maintain 1×20 minutes at this pace. If you run less than 30 miles per week try for 2×8 minutes with a 90 second jog in between.
When the 20 minutes is up, slow down jog, you’re doing your warm down.
I’ll be on my bike along side, cajoling and annoying in equal measure.
I’m on vacation the next two weeks. So I’m providing some workouts if you’d like to get together and do the track workouts.
7-07
Warm up 15-20 min
6 X 100 strides
3-6 X (1000, 400) (10k, 5k) (rest 200 jog after the 1k, 400 after the 400)
Do 1 set for every 10 miles you run per week.
30 = 3
40 = 4
50 = 5
Cool down 10-15 min.
7-14
This next one we don’t do too much of it is called a V02 Max workout, this is done at a faster pace than you’re accustomed to, but with longer rest. The rest should be
about the same time as the time of the interval, so 1/2 the distance at a slow jog works well.
Warm up 15-20 min
6 X 100 strides
3-6 X (800 5k pace (400 rest) 400 3k pace (200 Rest))
Target 8% of your weekly Mileage, one set per 10 miles a week.
30 = 3
40 = 4
50 = 5
Cool down 10-15 min.
It looks like the promised thunderstorms are going to miss us. However as a general rule we’ll run in anything but lightning or hurricane.
It is going to be hot, so we’ll focus on shorter faster intervals where you don’t have time to accumulate too much body temp. In the heat it is not uncommon, to be much slower on your splits. Listen to how your feeling, if it feels like mile/5k pace then the your physiological effort is right regardless of the clock time.
5 x 400m @ 5K,
5 x 300m @ 3K,
5 x 200m @ Mile.
All with 200m jog.
5 x 100m @ about 800 pace w/ 100m jog.
Road Racers:
2 X 1 Mile @ LT
2 X 1200 @ LT – 2
1 X 800 @ LT – 4 (10k pace)
1 X 400 @ LT – 8 (5k pace)
If you run less than 35 MPW either drop one of the 1200′s or the 800/400
Rest after everything is 60-90 seconds.