Tag: run
Tuesday Track Workout
Thursday Night Track
The specific purpose of tonight’s run is help the Timberman athletes who are racing next week nail your race pace. Those not racing Timberman it will still be a great workout…come one come all!
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WARM-UP: Run to track, stretch, strides
MAIN SET: 6 x 800 at race pace with descending rest intervals.
**800 repeats are to be completed at race pace for the 1/2 ironman, 1/2 marathon. Rest interval starts at 1:30 and drops :15 for each interval.
COOL-DOWN: Run home
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APPROX. TOTAL TIME: 6.5 miles
APPROX. TOTAL DISTANCE: 55 minutes
Excited to see everyone out there tonight!
Megan
Thursday Night Track Workout
More speed this week with a short tempo run in the mix. For those racing Born To Tri we can warm-up, stretch, strides, and do a couple of the lactate intervals. Or, just do the tempo run. Your pick.
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MEET: 7:30pm @ 11th and Park
WARM-UP: Run to track, stretch, strides
Part 1 = TEMPO RUN: 16-minute run OFF TRACK @ high intensity (5K race pace) …we will do this run down River Road. This is a 8-minute OAB (out and back) totaling 16 minutes.
Part 2 = LACTATE INTERVALS: 8 x 1-minute @ max intensity w/ 3-minute active recovery (slow jog)
COOL DOWN: Run home
APPROX. TOTAL TIME: 60 minutes
APPROX. TOTAL DISTANCE: 7 miles
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Good Luck this weekend!
~ Megan
Tuesday Track Workout
Thursday Track Workout
Hey Runners!
Some folks are coming off a weekend of racing so I would like to do two things this evening: allow those who have raced to do a slow jog to the track to flush out the lactic acid in their legs and stretch. And, those who welcome a hard workout they can complete the lactate intervals. Having raced Lake Placid this weekend I will gladly be standing on the grass next to the starting line holding a stop watch 🙂
—————————————————-WARM-UP: Jog to track, stretch, strides
MAIN SET: Lactate Intervals5 x 4-minutes @ max intensity w/ 3-minute active recovery (slow jog)**Max intensity means you are able to keep the same pace for each of the 5 intervals. This is not conversational. You should feel uncomfortable, but not fade as the workout progresses.**Advanced runners should shoot for approx. 1000 – 1150 meters per interval (ie. 5:30 5k open pace)
COOL-DOWN: Jog home—————————————————-
TOTAL TIME: approx. 60 minutesTOTAL DISTANCE: approx. 6.5 miles
See you out there!Megan