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

3@5k – 2 sec per 400

3@3k

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

Then

4 X 200 @ mile 200 rest.

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

4= 30mpw

5=40mpw

6=50mpw

Workout 10-05

October 5th, 2017

2X1000 @ 10k 200 rest

4X200 @ mile 200 rest

2X1000 @ 10k 200 rest

Workout 09-29

September 28th, 2017

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

3@5k -2

3@3k

3@3k-2

Workout 09-14

September 14th, 2017

400, 600, 800, 1200, 800, 600, 400

400/600@ 5k pace

800/1200@10k pace

200 rest after everything.

Workout 09-07

September 7th, 2017

2X1600 @LT

2X1200 @LT -(2-3 per 400)

1X800 @ LT – (6 per 400)

100 meter or 60 second rest between everything.

LT = lactate threshold or the pace you could sustain for a 1 hour race.  About 30 slower per mile than your 5k race pace, 15 per mile slower than 10k race pace.

For those who are newer, we’ll reduce the volume or length of the intervals on a case by case basis.  If you have a race Saturday like me, like half the workout is a good amount

Workout 08-31

August 31st, 2017

3-7 X 1200 @ LT 60 seconds rest

Target 10% of your weekly mileage

3 = <30mpw

4= 30

5=40

6=50

7=60

 

Workout 08-10

August 10th, 2017

4-8 X (600@5k) 200 rest.

2X400 @ mile (400 rest)

4X200 @ mile (200 rest

Volume should be about 8% of your weekly mileage.

Number of 600’s depending on your mileage.

30 = 4

40 = 6

50 = 8

Workout 08-03

August 3rd, 2017

It is hot, and the days are getting shorter so we’ll try to sneak another trail fartlek in.

8-10 X (2min on 2 min off) pace 5kish effort