Date
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Track Workout
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Assignment
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Jul 31
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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).
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Threshold run
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Jul 24
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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.
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Threshold run
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Jul 18
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"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.
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Threshold run
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Jul 3
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1 mile time trial
3 - 6 400s at interval pace, 1 lap rest
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None this week; Twilight Track Series begins on Friday evening at Union Vale track.
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Jun 26
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Stretching
800, 1000, 800, 1000 then your choice of 2 x 400 or another 800
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Jun 19
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Stretching
8 - 12 x 400 at repetition pace with 400 jog/rest between work bouts. Be sure to have good recovery between rep paces.
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Two miles at threshold pace, 3 minute recovery, 1 mile at threshold pace
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Jun 12
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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.
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Homework for this week is 2 miles at threshold pace, take a 3 minute recovery, 1 mile at threshold
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Jun 5
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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.
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On your Thursday run in the middle (after warm-up and allowing for cool-down), add 4 x 1 minute strides.
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May 29
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Stretching
Intervals
1 x 1200, 1 x 1000, 2 x 800 at interval pace
3 x 400, 6 seconds faster than interval pace
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2 mile warm-up, 2 or 3 x 10 minutes at threshold pace, 2 mile cool-down.
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May 23
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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
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2 miles easy warm-up, 3 miles threshold, 2 miles easy cool down.
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May 15
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Stretching
Intervals
1200, 1000, 800 at interval pace
Repetitions (improve running economy)
2 - 4 x 400s at repetition pace
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2 miles easy warm-up, 3 miles threshold, 2 miles easy cool down.
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May 9
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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
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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.
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May 1
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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.
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Repeat threshold run from last week: 3 - 4 1600s at threshold pace with 2 minute rest between work bouts.
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Apr 24
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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.
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Stretch every day
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Apr 19
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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
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Stretch every day
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