Workout 06-21

June 21st, 2018

Split pace 1000’s

4-6 X 1000 First 600@10k pace last 400@5k  200 rest between

Number is dependent on your weekly mileage. About 8% of your weekly mileage in intervals of this speed is about right.

4=30 mpw

5=40 mpw

6 = 50 mpw

Workout 06-14

June 14th, 2018

5-8 X 800 @ 8k pace (2 sec a lap slower than 5k 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 = >50 mpw


If like me you raced last night (most of us did), this is not a good workout to do, so you have a few options if you still want to come.

You could provide company to a runner slower than you, who might not otherwise have a workout partner.

You could do 8×200 followed by a longish 30 min cool down

You could just go for an easy run, maybe in the woods.

Workout 06-07

June 7th, 2018

Tonight we’ll head into the woods for our inaugural trail fartleks.  These are by feel, and should be at about 5k effort, always better to start a little slower on the first few and find the right pace.

8-10 X 2min on 2 min off

During the rest period the people in front will jog back to regroup with the people in back.

If you have a race on Saturday, and don’t want to fatigue yourself too much, doing about half of your normal volume  is a good way to get a workout and not much fatigue.

Workout 05-31

May 31st, 2018

Since most of us are running a mile race on Saturday, we’ll do an abbreviated workout today. We’ll get a little speed without adding too much fatigue.

8-10 X200 @ mile 200 jog rest

We’ll do an extra long cool down of 2-3 miles, to add a little distance to an otherwise short workout.

Workout 05-24

May 24th, 2018

Mile time trial

Then 4X200

If you’re new to track workouts, I will probably give you something else to do.

If you’ve never run a mile before here are some tips from a previous post.

Mile Time Trial 6-12

Workout 05-17

May 17th, 2018

Since we have a mile race coming up, we’ll drop down and do Mile pace

Mile pace is about 8 seconds a lap faster than 5k pace, but the recovery after these should be complete or whatever you need to start the next interval ready to run the same pace.

4×400 @ 1 mile (full rest or 1 lap rest)
8X200 @ 1 mile (full rest or 200 rest)

5k pace to 400 mile pace conversion
8:30 (2:00)
8:00 (1:52)
7:30 (1:44)
7:00 (1:37)
6:30 (1:29)
6:00 (1:22)

Workout 05-10

May 10th, 2018

4-7 X 1000 @ 10k 200 rest

Target about 8% of your weekly mileage.

30 MPW = 4

40 MPW = 5

50 MPW = 6

Workout 05-03

May 3rd, 2018

8-12 x 400 (200 rest between everything) split into 4 sets so if you’re doing 12 sets of 3 speeding up


3@5k – 2 sec per 400


3@3k – 2 sec per 400

Workout 04-26

April 26th, 2018

First outdoor workout of 2018.  If you ran Boston, you should avoid hard workouts, no track for at least one more week preferably two.

4-7 X (800@10k pace) 200 rest between everything


4 X 200 @ mile 200 rest.

Number of 800’s is based on your weekly mileage.

4= 30mpw



Workout 10-05

October 5th, 2017

2X1000 @ 10k 200 rest

4X200 @ mile 200 rest

2X1000 @ 10k 200 rest