TrackWorkouts

3-6X(800@10k, 400@5k)  200 rest between everything

Target 8% of your weekly mileage

3=30

4=40

5=50

etc

12 x 400 (200 rest between everything)

3@5k

3@5k -2

3@3k

3@3k-2

It is going to be cool and drizzly, so lets do something that is pretty continuous.

100 meter rest between everything.

2X1600@ LT

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.

http://melroserunningclub.com/TrackWorkouts/2013/04/25/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

• Warm up 15 -20 minutes, this is slower than your regular pace, think very slow and easy.
• 6X100 strides, these promote good running economy.

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.

2X300 

3X200

4X100

15 Min Warmdown

We’re going to do change of pace 1k’s, the first 600 of the interval is at 10k pace, then you pick up the last 400 to 5k pace.

4-6 X 1000 (600@10k, 400@5k) 400 rest

Target 8% of your weekly mileage.

30=4

40=5

50=6

I’ve broken down the splits for some of you, with the 10k splits at 400 and 600, then the overall finishing time for each interval.

Ed 10k (98, 2:27) 5k (94) 4:01

Chris 10k (90, 2:15) 5k (86) 3:40

Courtney 10k (1:47, 2:40) 5k (1:43) 4:23

Rob 10k (1:43, 2:36) 5k (98) 4:14

Charles 10k (99, 2:29) 5k (95) 4:04

We’ll try Pine Banks again tonight.  It is going to be dark brink a headlamp.  This is a slight modification of a workout we’ve done many times.

2X1600 @LT

1X1200 @10k

2X800 @8k

1X400 @3k

100 rest after the Miles, 200 rest after everything else.

Charles after your EMARC Race these are your current training paces, mile and 400 times.

LT (6:47)  (1:42)

10k (6:36) (99)

8k (6:30) (97)

5k (6:21) (95)

3k (6:09) (92)

Since we didn’t get to do this last week, we’ll try again.

12×400 (break into 4 sets of 3) 200 rest between everything.

3@5k

3@5k -2-3 seconds

3@3k

3@3k – 2-3 seconds

Ladder workout.

400, 600, 800, 1000, 800, 600, 400

400 and 600’s are at 3k pace, rest is 200 after each

800’s and 1k are at 5k pace rest is 400 after each

If you have a race Saturday, do about 1/2 your normal volume of speed.  It will be enough to give you some speed, but not fatigue you excessively.

If the group composition and amount of sun light co-operate, we’ll head back to the trails for 8-10 x 2 min on 2 min off, pace about 5kish

If not we’ll stay on the track for some 6-8 (800, 400)  8k, 5k. 200 rest between everything.