Since most of us are doing the 26×1 mile race on Saturday, we don’t want to excessively fatigue ourselves today.
8-10 X 200@Mile pace 200 rest.
This will be enough to give us a little speed, and dial in your mile pace, but not enough to wear us out.
If you’re not doing the Mile Saturday and want a full workout. You can just add some volume.
16-20 X 200 @ Mile is a good one.
Mile time trial.
Afterward we’ll do some medium- easy 200’s
Please see the previous post about attacking the Mile.
This is a split workout 1/2 VO2 1/2 Repetition
1X800@5k 400 rest
2X600@3k 400 rest
3X400@Mile 400 rest
4X200@Mile-800 200 rest
Tonight we’ll get faster. This is called a repetition workout and is beneficial to your neuromuscular system and running economy.
Running Economy is the ability to use oxygen efficiently, meaning an economical runner with a lower VO2 max could potentially be faster than someone with a higher VO2 max who has worse economy.
4X400@(mile race pace) (30sec per mile faster than 5k or 8 seconds per 400)
8X200@(mile race pace, can get 1-2 seconds faster in the second 4)
Full recovery between everything, typically that is equal the distance of the interval 400 after the 400, 200 after the 200s.
If you’re newer to these type of workouts, we’ll reduce the # of 400s and increase the 200s.
3-6X(800@10k, 400@5k) 200 rest between everything
Target 8% of your weekly mileage
12 x 400 (200 rest between everything)
It is going to be cool and drizzly, so lets do something that is pretty continuous.
100 meter rest between everything.
2×1200 @ LT-2
1×800 @ (10k, 5k)
We’ll discuss options for those new to workouts, probably about 1/2 the workout would be appropriate.
LT = Lactate Threshold or your race pace for a 1 hour race, typically about 10-15 seconds a mile slower than your 10k pace.
LT-2 = run 2 seconds faster per 400 than your LT pace, so if LT is 8 minute per mile, and your 400 splits are 2:00, LT-2 would be 1:58 or (7:52 per mile pace)
4-7 X 1000 @ 10k pace 200 meter rest
Target 8% of your weekly mileage.
30 = 4
40 = 5
50 = 6
For those who are new to track workouts or who do less than 20 mpw.
2X400 @ mile pace
8X200 @ mile pace
full recovery (200-400 recovery depending)
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 Stoneham High Track.
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.
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
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.
Split pace 800s (first 400 @ 10k pace, second 400 at 5k pace)
6-8 X 800 (200 jog rest)
For those that run less than 20 miles a week or are brand new to doing track workouts.
Mile – 2 mile race pace full recovery between everything.
15 Min Warmdown