Login | Login for shopping cart and members' benefits
2011 Miles of Hope by Bob Kopac

Coach's Corner - 2007 Training Group Workouts

Training Workouts

Can't make the weekly training group one day? Check here for what we did at the group and any "homework" assignments for the week.

Date
Track Workout
Assignment

Jul 31

Stretching

Jack Daniels' workout, modified by Coach:

2-4 x 6 minutes or 1 mile (whichever comes first) at threshold pace, good rest between 6 minute work bouts (at least 5 - 6 minutes rest).

Threshold run

Jul 24

ESG Participants

4 x 200, rep pace with 1/2 recovery between

Everyone else

3-4 1200s at threshold - interval pace in preparation of fall races.

Threshold run

Jul 18

"Hollow" workout

1000 at interval pace, 100 yd rest (1-1/2 minutes max), 400 at rep pace. Make full recovery of at least 5 minutes.

Repeat two more times, for a total of three sets.

Threshold run

Jul 3

1 mile time trial

3 - 6 400s at interval pace, 1 lap rest

None this week; Twilight Track Series begins on Friday evening at Union Vale track.

Jun 26

Stretching

800, 1000, 800, 1000 then your choice of 2 x 400 or another 800

 

Jun 19

Stretching

8 - 12 x 400 at repetition pace with 400 jog/rest between work bouts. Be sure to have good recovery between rep paces.

Two miles at threshold pace, 3 minute recovery, 1 mile at threshold pace

Jun 12

Stretching

Repetition pace: 4 x 200, 2 x 400, 2 x 600, 2 x 400, 4 x 200, jog 200 after the 200s, jog a 400 after everything else.

Homework for this week is 2 miles at threshold pace, take a 3 minute recovery, 1 mile at threshold

Jun 5

Stretching

(A little let-up on the intense workouts this week because of the races coming up.)

3 - 4 x 1000 at threshold pace, 1/2 lap jog between work bouts.

3 - 4 x 400 at interval pace, 1 lap job between work bouts.

On your Thursday run in the middle (after warm-up and allowing for cool-down), add 4 x 1 minute strides.

May 29

Stretching

Intervals

1 x 1200, 1 x 1000, 2 x 800 at interval pace

3 x 400, 6 seconds faster than interval pace

2 mile warm-up, 2 or 3 x 10 minutes at threshold pace, 2 mile cool-down.

May 23

Stretching

Intervals

2 x 1000, 2 x 800 at interval pace, one lap jog between each

2 - 3 x 400, 6 seconds faster than interval pace

2 miles easy warm-up, 3 miles threshold, 2 miles easy cool down.

May 15

Stretching

Intervals

1200, 1000, 800 at interval pace

Repetitions (improve running economy)

2 - 4 x 400s at repetition pace

2 miles easy warm-up, 3 miles threshold, 2 miles easy cool down.

May 9

Stretching

Intervals

1000, 800, 400 at interval pace (same pace as last week) with 2 - 3 minute rest between work bouts (slow 400 jog). Take 5-6 minute rest and repeat 1000, 800, 400

2 miles at threshold pace; if feeling good, rest for 3 - 4 minutes and do 1 more mile at threshold pace. If racing this weekend, skip this assignment.

May 1

Stretching

VO2 max run (intervals): objective to increase use of oxygen and increase aerobic power

6 - 12 (depending on condition) 400s at interval pace, slow 400 jog recovery. Be sure to hit pace to maximize conditioning while minimizing risk of injury.

Repeat threshold run from last week: 3 - 4 1600s at threshold pace with 2 minute rest between work bouts.

Apr 24

Stretching

Threshold run - objective to hold pace longer

3 - 4 (depending on current condition) 1600s at threshold pace with 2 minute rest between work bouts.

Stretch every day

Apr 19

Stretching

Threshold run - objective to hold pace longer

3 - 5 (depending on current condition) 1000s at threshold pace with 1/2 lap (no more than 2 minutes) between work bouts

Stretch every day

 2009 Ed Erichson Run by Bob Kopac