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.
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.
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)
4-7 X 1000 @ 10k 200 rest
Target about 8% of your weekly mileage.
30 MPW = 4
40 MPW = 5
50 MPW = 6
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
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
2X1000 @ 10k 200 rest
4X200 @ mile 200 rest
2X1000 @ 10k 200 rest
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
400, 600, 800, 1200, 800, 600, 400
400/600@ 5k pace
800/1200@10k pace
200 rest after everything.
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