TrackWorkouts

Depending on the composition of the athletes present, I’d like to do a similar workout to last week.

3X(3 min, 2 min, 1 min) (8k, 5k, 3k) equal recovery after everything, pace is by feel.  If we can we’ll go to the trails, or the field.

If neither of those options is available.

6-8 X 800@ 8k pace (2 seconds per 400 slower than 5k)  400 jog rest.

If the fields are available, I’d like to do loops around the fields, as some of us are doing XC.  Doing intervals by time

5-7 x 3 min equal time recovery.  Effort should be a little slower than 5k effort to start, then getting a touch quicker on each one like 1-2 seconds per 400 quicker.

If the fields are not available, we’ll do the following.

3-4 x (1200m @ LT, 800m @ LT-2, 600m @ LT-4, w/ 100m jog within the sets); 400 jog between sets

I’m at running camp in Vermont, coaching and learning.

It looks to be pretty hot in Melrose so adjust your pace and effort, take extra recovery if needed.

4-6X(800, 400) (10k,5k) (200 rest after everything)

do 1 set for each 10 miles a week you run

then

4×200@ mile – 800

We’ll do one of my favorite workouts

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

4×1000 @ 10k 200 rest between each

400 jog rest after the set

4×400 @ starting at 5k pace and going 2 seconds faster a lap till you get to mile-3k pace.  200 rest after each.

If you’re doing more than 50 mpw you can do 5 of each.

If you’re doing 30 or less mpw do 3 of each.

I’m on vacation for the next two workouts so here are some workouts you can do.

Workout 1

Warm up 15-20 min

6 X 100 strides

3-6 X (1000, 400) (10k, 5k) (rest 200 jog after the 1k, 400 after the 400)

(remember there is about 3-4 seconds per 400 difference  between 10k and 5k pace)

Do 1 set for every 10 miles you run per week.

30 = 3

40 = 4

50 = 5

Cool down 10-15 min

Workout 2

Since many of you are doing the mile relay, this is a milers workout.

4X400@ mile race pace (full recovery)

8X200@ Start at mile race pace, go 1 second faster every 2 200’s never getting faster than 5 seconds faster than mile race pace (200 recovery should be plenty)

Full recovery is just what it sounds like, you take enough recovery so you can do the next interval at the prescribed pace.  This could start at 200m and get to 400m as the workout proceeds.

I know everyone is capable of doing this much faster than mile pace, don’t.  Stick to your mile race pace, going faster adds very little training benefit, and additional stress you don’t need.  This will already feel like a faster workout than you’re use to.

60 second or 100m rest between everything

2 x 1600m @ LT,

2 x 1200m @ 10K,

1 x   800m @ 5K-3K

New location this week at 6:30

Stoneham High track

10-12X400 rest 200 after each one.

Split these into 4 sets, so if you were doing 12.

4@5k Pace

4@5k -2-3 seconds

4@5k -4-5 seconds (3k pace)

4@5k- 6-8 seconds (almost mile pace)

Target 8% of your weekly mileage  50Mpw = 12  40Mpw =10

5 Runners took up the mile challenge.  Here are the results:

Additionally Three others took up time trials on their own. And the associated VDOT values associated with the performances.

Mike S. 5:42  51

Chris H 5:38 52

Erica 21:36 5k at Lake Q 45

Ed, had some nice even splits and looked well…like Ed… relaxed strong and focused.  We’re so used to watching Ed run well, we just kind of expect it.

Katherine improved her mile time from 6:17 last year to 6:02, which is a huge improvement, steady training and regular speed work has clearly shown dividends.  I have no doubt with a lack of obstacles on the track and maybe a competitor or two she’d break 6 min.  Apart from the first somewhat fast lap, very even splits.

Dave was shooting for 6:15 pace, but after the first lap was never really on pace.  I think Dave has lost some fitness due to ankle issues and an overall lower volume of training these last few months.  I have no doubt that his endurance will improve quickly when he refocuses on adding more miles.

Andy had the most trying of time trials.  I gave him an ambitious 6:30-6:35 pace and he went out right on target.  You’ll notice lap 3 is significantly slower, this is due to Andy being collided with by a boy playing football on the track, despite being spoken to exactly one lap previously.  Despite this Andy soldiered on and finished strong,  I’m going to deduct 9 seconds for the collision and recovery and call this a 6:37.

Ginny was shooting for 7 min and did exactly that. Similar to Katherine, those 2 seconds would easily be recovered without the obstacle course like atmosphere at Pine banks.

Excellent job by all.  What is running if we don’t occasionally test our limits?

After last nights debacle, I’m about ready to move the workouts to a different track.  It troubles me deeply that the Melrose track is no longer usable for the sport of Track and Field, the incident last night was entirely predicable and preventable and rather than continue to hope that people will get it, after being spoken to multiple times, I’ve given up.  I don’t want my athletes to get a stupid injury, and I’m sick of trying to educate people on good track etiquette.