Speed Work Week 26 – Then There Was Rum

So this week we are getting ready for Rum Runner Relay . For those not doing RRR, then business as usual.

500’s are the name of the game. Not our usual distance, but time to shake it up. This workout will focus on race day pace.

For anyone running RRR this week, we are going to limit our intervals to 4. For others it will be similar to 400’s night. 6 for those running 25 min or slower in the 5km and 8 for those running 25 min or faster in a 5km.  All with 200m recovery.

For RRR folk, aim to run the 500’s at your 5km race pace. The need to run faster isn’t there. This is all about race prep.

For everyone else, we will use our 400m training paces, or slightly faster than 5km race pace.

Race Time    Avg Pace           500m Target Time      Avg Pace in Min/Mile

35 min+:      6:23 min/km –       3:11                               10:15 min/mi

30-35 min:  5:50 min/km –       2:55                                   9:23 min/mi

27-30 min:  5:18 min/km –       2:39                                    8:30 min/mi

25-27 min:  4:53 min/km –       2:27                                    7:50 min/mi

23-25 min:  4:27 min/km –       2:14                                      7:10 min/mi

21-23 min:  4:05 min/km –      2:03                                      6:34 min/mi

20 min:       3:45 min/km –      1:53                                       6:02 min/mi

19 min:       3:35 min/km –      1:48                                        5:46 min/mi

18 min:       3:25 min/km –     1:42                                         5:29 min/mi

Cool down is a 10 min easy jog.

Ian

Speed Work Week 25 – After MWR or Before MEC

So this week we are getting ready for the MEC Race . For those not doing MEC, then business as usual.

500’s are the name of the game. Not our usual distance, but time to shake it up. This workout will focus on race day pace.

For anyone running MEC this week, we are going to limit our intervals to 4. For others it will be similar to 400’s night. 6 for those running 25 min or slower in the 5km and 8 for those running 25 min or faster in a 5km.  All with 200m recovery.

For MEC folk, aim to run the 500’s at your 5km race pace. The need to run faster isn’t there. This is all about race prep.

For everyone else, we will use our 400m training paces, or slightly faster than 5km race pace.

Race Time    Avg Pace           500m Target Time      Avg Pace in Min/Mile

35 min+:      6:23 min/km –       3:11                               10:15 min/mi

30-35 min:  5:50 min/km –       2:55                                   9:23 min/mi

27-30 min:  5:18 min/km –       2:39                                    8:30 min/mi

25-27 min:  4:53 min/km –       2:27                                    7:50 min/mi

23-25 min:  4:27 min/km –       2:14                                      7:10 min/mi

21-23 min:  4:05 min/km –      2:03                                      6:34 min/mi

20 min:       3:45 min/km –      1:53                                       6:02 min/mi

19 min:       3:35 min/km –      1:48                                        5:46 min/mi

18 min:       3:25 min/km –     1:42                                         5:29 min/mi

Cool down is a 10 min easy jog.

Ian

Speed Work Week 24 – Maritime Race Weekend Ready Run

So this week we are getting ready for Maritime Race Weekend. For those not doing MRW, then business as usual.

500’s are the name of the game. Not our usual distance, but time to shake it up. This workout will focus on race day pace.

For anyone running MRW this week, we are going to limit our intervals to 4. For others it will be similar to 400’s night. 6 for those running 25 min or slower in the 5km and 8 for those running 25 min or faster in a 5km.  All with 200m recovery.

For MRW folk, aim to run the 500’s at your 5km race pace. The need to run faster isn’t there. This is all about race prep.

For everyone else, we will use our 400m training paces, or slightly faster than 5km race pace.

Race Time    Avg Pace           500m Target Time      Avg Pace in Min/Mile

35 min+:      6:23 min/km –       3:11                               10:15 min/mi

30-35 min:  5:50 min/km –       2:55                                   9:23 min/mi

27-30 min:  5:18 min/km –       2:39                                    8:30 min/mi

25-27 min:  4:53 min/km –       2:27                                    7:50 min/mi

23-25 min:  4:27 min/km –       2:14                                      7:10 min/mi

21-23 min:  4:05 min/km –      2:03                                      6:34 min/mi

20 min:       3:45 min/km –      1:53                                       6:02 min/mi

19 min:       3:35 min/km –      1:48                                        5:46 min/mi

18 min:       3:25 min/km –     1:42                                         5:29 min/mi

 

Cool down is a 10 min easy jog.

Ian

Speed Week 23 – I Think I Am Still Full of Wings

Welcome to week 23 of the free group speed session of 2017. All members are welcome to come out and enjoy a semi-guided session of speed training. We are meeting at 6:30pm this Wednesday at the Coke Plant parking lot to do 800m intervals on the paved COLT trail. As I said, all are welcome, regardless of skill or pace. The goal of these sessions is to help you build that top end of your current fitness level and these workouts will be great whether you run 1 mile, 5km or a marathon.

This workout will focus on extending our endurance and cardio power over a longer distance, with minimized recovery. For this reason, the paces you will run will be slightly slower than those you ran for 400m. Also note we are doing the same amount of running, so fewer intervals all together.

While the group will workout this week together, I will include the workout on this page should you not be able to make it. If you are unfamiliar with interval sessions, attending a few would be a good idea, or at least finding someone who understands how these work. I must say that the most important part of this workout is the warm up, followed closely by the cool down with the intervals being third in line. Under no circumstances should you skip the warm up and cool down. Also try to run the assigned paces, even if they feel easy to start. You should be left tired by the end, but not destroyed. With that being said, here we go.

10 min light jog. At the end of the light jog feel free to add 2 strides of 10-15 seconds (short sprints).
After the jog you can perform your movement activation drills. 5 squats, 5 step back lunges, 5 side step squats (per side), marching drill

800 meter repeats. If you run a 25 min or slower 5 km race do a max of 3x800m. If you run faster than a 25 min 5km race do a max of 4x800m. After each 800 you will do a light 200m jog. Try to limit the rest time between each 800m run, as sustaining a higher heart rate will end up being more beneficial.  On the trail we will be doing our 800’s in both directions this week to minimize recovery time.

Paces are based on 5km race pace. Please choose what you consider to be your current 5 km race pace (not necessarily your all time best). This would ideally be within the last few months or else add 1 min to your last race time. If you are on the cusp and have not raced in a long time, round up.

Race Time    Avg Pace           800m Target Time

35 min+:      6:40 min/km –  5:20

30-35 min:  5:55 min/km –  4:44

27-30 min:  5:19 min/km –  4:15

25-27 min:  4:55 min/km –  3:56

23-25 min:  4:30 min/km –  3:36

21-23 min:  4:09 min/km –  3:19

20 min:       3:55 min/km –  3:08

19 min:       3:45 min/km –   3:00

18 min:      3:33 min/km –    2:51

 

Ian