W/U: Striders
Main Set:
3×1600@mile pace :60 sec rest between each rep.
1×400 faster than mile pace.
The goal for the mile pace is to run 2-4 seconds faster than your mile pace over the past few weeks. The 400 is all out, pushing the legs once they are fatigued. This is an important workout at this point in the season so try to make it.
Happy Training.
Yasso 800s are on tap.
W/U:
Jog to Weehawken Track follwed by 2 laps +strides
Main Set: 6×800 @5k pace. 60 seconds rest between each 800.
C/D:
Jog back to Hoboken.
We will be back in Hobken by 7:15am. See you in the morning
I’ve created 2 workouts this week. The shorter intervals cater to the athletes focusing on the shorter races (5k, 10k, sprint, olympic). The longer intervals cater to the athletes focusing on the longer races (half IM, half marathon, IM, marathon)
MEET: 7:30pm @ 11th and Park
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WARM-UP: Jog to track, stretch, strides
MAIN SET:
TEMPO RUNS increase the duration you’re able to sustain a relatively high running pace and increase the speed you’re able to maintain for a long time.
SPEED INTERVALS increase stride power and efficiency. They are not full sprints; rather, they should be performed at the fastest pace you can maintain through the end of the last interval without slowing down.
SHORTER FOCUS WORKOUT
Part 1: 8:00 tempo run @ threshold intensity. This is faster than conversational pace. You should feel the lactic acid start to build up, but you do not want to go out too fast and hit a wall half way into the interval.
Part 2: Speed Intervals = 8 x 1-minute on 1:00 jog recovery
Total Track Time = 24 minutes
LONGER FOCUS WORKOUT:
Part 1: 16:00 tempo run @ threshold intensity. This is faster than conversational pace. You should feel the lactic acid start to build up, but you do not want to go out too fast and hit a wall half way into the interval.
Part 2: Speed Intervals = 4 x 1-minute on 1:00 jog recovery
Total Track Time = 24 minutes
COOL DOWN: Jog home
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APPROX. TOTAL DISTANCE: 5 – 7 miles
APPROX. TOTAL TIME: 55 minutes
See everyone tonight!
Megan
Below is the workout for this evening.
I’m going to continue to send workouts every Thursday for the run. 7:30pm is becoming difficult for me to make regularly commit to because of work. The normal meeting time will continue to be @ 7:30pm. And, I will continue to give everyone a heads up when I will and will not be there. Don’t let this keep you from getting out there. Discipline is important for a triathlete.
MEET: 7:30pm @ 11th and Park
WARM-UP: Jog to track, stretch, strides
MAIN SET: Tempo – Negative 800 Meter Intervals
Run 6 x 800-meters (1/2 mile). Maintain consistent interval times and rest between intervals.
Walk/jog 200 or 400 meters (1/8 – 1/4 mile) between intervals, depending on how hard you run the intervals.
**Don’t go out too fast for the first 800..you will pay for it. Your speed for each of the intervals should be 5 seconds faster than the previous – hence the name “negative split” 800 meter intervals.
Interval Breakdown
#1 = 5k pace
#2 = 5 seconds faster than #1
#3 = 5 seconds faster than #2
#4 = 5 seconds faster than #3
#5 = 5 seconds faster than #4
#6 = 5 seconds faster than #5
COOL DOWN: Jog home
APPROX. TOTAL DISTANCE: 6.5 – 7.25
APPROX. TOTAL TIME: 60 – 65 minutes
MEET: 7:30pm @ 11th and Park
WARM-UP: Jog to track, stretch, strides
MAIN SET: Lactate Intervals (very hard, but controlled effort)
4 x 800 @ mile pace on 60-seconds rest (standing rest)
1 x 1600 @ 5k pace
COOL DOWN: Jog home
APPROX. TOTAL DISTANCE: 6.5 miles
APPROX. TOTAL TIME: 60-minutes
See you out there tonight!
Megan
