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2011 Schlathaus Park by Bob Kopac

Coach's Corner - 2008 Training Group Workouts

Upcoming Practices

Link to a printable version of Daniels' charts.

August 19

Track workout: 3-5 X 5 minutes at interval training pace with a 3 minute recovery.

Homework: 3 X 10 minutes at threshold training pace with a 2-3 minute recovery.

August 12

Track workout: 3-4 X {600m, 400m, 200m}. All done in repetition training pace. Do a set in that order, then start over. Jog 400m recovery after the 600s and 400s, jog 200m recovery after the 200s.

Homework: 3 miles at threshold training pace.

August 5

Track workout: 3-5 X 1000 meters at interval training pace with a 3 minute recovery.

Homework: 3-4 X 1 mile at threshold training pace with a 1 minute recovery.

July 29

Track workout: "hollow 1400s: Run 1000 meters at interval training pace, jog 100 meters (not more than 1 minute), run 400 meters at repetition training pace, jog 500 meters. Repeat 3-4 times.

Homework: 2 x 15 minutes at threshold pace with a 3-4 minute recovery  between.

July 22

Track workout: 8-12 x 400 meters at repetition  pace with a 3 minute recovery.

Homework: 3-4 miles at threshold pace.

July 15

Track workout: 3 x 1000 meters at intervale training pace with 400 meter jog recovery, followed by 3-5 x 400 meters at repetition training pace with 400 meter jog recovery.

Homework: 3-4 miles at threshold pace.

July 8

Track workout: 3-4 x 600 meters at repetition pace with 400 meter jog recovery, 3-4 x 400 meters at repetition pace with 400 meter jog recovery, 3-4 x 200 meters at repetition pace with 200 meter jog recovery.

Homework: 2-3 x 10 minutes at threshold pace with 3 minute recovery. 

July 1

Track workout: 2 X 1000 meters at interval training pace, 2-3 X 800 meters at interval training pace and 2 X 400 meters at repetition training pace. All recoveries are a 400 meter jog.

Homework: 3-4 X 8 minutes at threshold training pace with a 3 minute recovery.

June 24

The workout for this week is a small step up from one we did a month ago. It is 8-12 X 400 meters at repetition pace with a strict no more than 3 minute recovery. If your goal is 12 x 400 than you can break it into two sets of 6, with a longer recovery (5-6 minutes) between the sets.
 
Homework for next week is 3 miles at threshold pace. Yes, 3 miles without a stop.
 

June 18 (will not meet formally at the track - do on your own or with workout group)

Track workout: 4 - 6 x 800M at interval pace with 3 minute recovery.

Homework: 2 x 2 miles at threshold pace with 3 minute recovery.

June 11

Track workout: Hollow 1400s. The goal is to do 3 - 4 of these: 1000 meters at interval pace, jog 100 meters, 400 meters at rep pace, jog 500 meter recovery and start over. It's called hollow 1400s because of the little hole of 100 meter jog in the middle of 1400 meters of hard running.

Homework: 3-5 x 1 mile at threshold pace with no more than 90 seconds recovery.

June 3

Track workout: 1-2 x 1000M at interval pace with one lap recovery jog PLUS 1-2 x 800M at interval pace with one lap recovery jog PLUS 2-4 x 400M at rep pace with a one lap recovery jog.

Homework (for those not racing: A) run 24 minutes at threshold pace; do at least a 1 mile warm-up and 1 mile cool down. B) At the end of a regular run, do 6-8 x 25-35 second strides.

May 27

Track workout: 6-8 x 400 at interval pace. 1 lap jog recovery.

Homework: A) 20 minutes at threshold pace with at least a mile warm-up and cool down. B) At end of one weekly run, do 6-8 25-35 second strides.

May 21

Track workout: 2-6 x 1200 at interval pace. 1 lap jog recovery.

Homework: A) 1-2 mile warmup, 3-6 x 6 minutes at threshold pace, 90 second recovery, 1-2 mile cool down. B) 6-8 x 25-35 second strides at the end or during the last mile of one of your easy runs.

May 13

Track workout: 2-6 x 1000 at interval pace, 1 lap jog recovery.

Homework: 2 x 15 at threshold pace, take 3-4 minute recovery between work bouts (warm up and cool down). Also, at the end of one of your runs, do 6-8 x 25-35 second strides.

May 6

Track workout: 2-6 x 800 at interval pace, 1 lap jog between work bouts (2 if you are new, 4 if you have been at training group, 6 if you are really fit).

Homework: 3-4 x 6 minutes at threshold pace in the middle of a weekly run (1 mile warm-up, 1 mile cool-down). Plus, at end of a run, do 6 -8 strides of 25 - 30 seconds on flat or grass with 30 seconds between strides.

April 29

Track workout: 2-3 x 1600 at threshold pace, 1 lap jog between work bouts. Then, 3 - 5 x 400 at interval pace with 1 lap jog betweek work bouts.

Homework: 1-2 x 10 minutes at threshold pace. Look up your Interval pace on the Daniels charts or on Steve's email to find target time for next weeks workout of 4-6 x 800 with 400M recovery jog of 3-4 minutes.

April 23

Track workout:  2-5 x 1200 (3 laps) at threshold pace, 1 lap job between work bouts.

Homework: for those not racing, 2-3 x 5 minutes at threshold effort with 3 minute recover jog between in middle of training run.

April 15

Many new people joined us on the track. Steve described track protocols and then led the stretching exercises (see Training/Coach's Corner/Stretching for exercises).

Workout was tempo run to improve the way our bodies process lactic acid and enable us to hold a fast pace longer.

Track workout: 2-5  x 1000 (2-1/2 laps) at tempo pace, 1/2 lap jog between work bouts.

Homework: on a training run, run 4 minutes at threshold pace (by feel), take 2-3 minute break, then run another 4 minutes at threshold pace.

 2008 Newburgh-Beacon Bridge Run courtesy Bob Kopac