Workout 10-11

October 11th, 2018

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)



Workout 09/13

September 13th, 2018


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

Workout 08-23

August 23rd, 2018

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

Workout 08-16

August 16th, 2018

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

Workout 08-09

August 9th, 2018

I save this one for the hottest days.

5X400 @ 5k

5X300 @ 3k

5X200 @ mile

5X100 @ whatever

200 rest between everything except 100s

If you do 25 miles a week or less, or have a hard time in the heat, you can switch to 4X everything.

Workout 08-02

August 2nd, 2018

Its going to be hot, so we’ll retreat to the woods for some Fartleks on trails.

3 X (3min, 2min, 1min) equal time recovery.

Pace is by feel, but figure 10kish effort for 3min 5k for 2min and faster than 5k for 1 min.  Start the first few slower than you think you should, you can always go faster.

BTW since I have an overnight race Fri/Sat.  I’ll be running, but hanging near the back.

Workout 07-19

July 19th, 2018

This is called the Michigan, so named because it is a staple workout done by the University of Michigan. It is a little complicated.

1200 @ 10k pace

2-3 min jog rest to the start of a mostly grassy mile

1 Mile @ LT over hills and fields, this is by feel and should be comfortably uncomfortable you will return to the track

2-3 min jog rest

800 @ 5k pace

2-3 min jog rest

1 Mile @ LT (grassy)

2-3 min jog rest

400 @ as fast as you can

We’ll map out a reasonable loop for the mile @LT during our warm up.

(FYI there are other versions that start with a longer first interval 1600, 1200, 800, 400 etc)

Workout 07-12

July 12th, 2018

We’ll do one of my favorite workouts

8-12×400 (break into 4 sets of 2-3) 200 rest between everything.


2-3@5k -2-3 seconds


2-3@3k – 2-3 seconds

Workout 07-05

July 5th, 2018

It is going to be hot, ridiculously hot.

We’ll head for the shade of the woods, bring water, we’ll run a little slower.  When conditions are not ideal, we run to the level of the conditions not to a pace chart.

First 10 X 1 min on 1 min off fartleks (effort should be about 3k/mile effort)


8-10 X 30-40 second hill repeats, full recovery between each (walking and jogging down the hill may be enough, but if you need more rest take it)

Shorter intervals with longer rest hopefully will make the heat somewhat more bearable. If the heat is too much, call it, don’t be a hero.

Workout 06-28

June 28th, 2018

Looks like a rainy day.  We’ll aim to keep you moving continuously.

This will be our first LT workout which is the pace you could maintain for a 1 hour race, and is typically 15-20 per mile (4-5 per lap) seconds slower than your 10k race pace.  30-40 seconds slower than your 5k

3-6 X 1 mile @ LT 100 meters or 1 min rest between

This should feel comfortably uncomfortable, careful not to go too fast cause the recovery between is short, really just a mental break.

Do 1 for every 10 miles a week you run.