TrackWorkouts

8-12 x 400 (200 rest)

divide into 4 sets

1st @ 5k

2nd @ 5k – 2

3rd @ 3k

4th @ 3k -2

Back to the track. It is going to be warm.  If the temps are high and humidity an issue, add 2-3 seconds a 400 to your normal times to adjust for the tough conditions.

4-7 X (600@5k, 400@3k) 200 rest between everything.

Volume should be about 8% of your weekly mileage.

30 = 4

40 = 5

50 = 6

More Fartleks on trails.

8-10 (2min @ 5kish pace) 2 min rest.  Run hard up hill where ever you are in your Fartlek

Tonight we’ll do 2 min intervals, 2 min rest.  With one exception, we’re going to try to work in a big hill into the loop, that will always be run hard.

We’ll do the loop together as a warm up.

Tonight we’ll head out onto the trails for a XC workout, and some longer Fartlek work.

6-8 X 3 minutes on 2 minutes off (10k effort)

Since it will be warm we’ll go short and fast.

5X400 @ 5k

5X300 @ 3k

5X200 @ mile

5X100 @ whatever

200 rest between everything except 100s

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.

http://melroserunningclub.com/TrackWorkouts/?p=45

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.