Slippery conditions outdoors makes the indoor track all sorts of nice. For those that aren’t joining the formal session, you can use this workout as you see fit.
The main focus is on form, which we achieve by running fast.
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 with hop.
After warmup we head to the speed! 3 laps x 2 with 1 lap rest in between, then a 2 lap easy break. Followed by 2 laps x 2 with 1 lap rest in between, then 2 lap easy break. Finally we go fast with 1 lap x 2 with a single lap break in between. Try not to let your heart rate drop too much between intervals as this will be more beneficial overall.
200m 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. If you don’t have the ability to judge pace indoors, try to aim for a speed that is fast but sustainable for the whole interval. It should be hard but achievable, this is not a sprint.
Times are based on a 200m lap. We will have the pace chart for the different laps of CGC at the workout to be more precise.
Race Time Avg Pace 200m Target Time Avg Pace in Min/Mile
35 min+: 6:23 min/km – 1:16 10:15 min/mi
30-35 min: 5:50 min/km – 1:10 9:23 min/mi
27-30 min: 5:18 min/km – 1:04 8:30 min/mi
25-27 min: 4:53 min/km – 1:57 7:50 min/mi
23-25 min: 4:27 min/km – 0:58 7:10 min/mi
21-23 min: 4:05 min/km – 0:49 6:34 min/mi
20 min: 3:45 min/km – 0:45 6:02 min/mi
19 min: 3:35 min/km – 0:43 5:46 min/mi
18 min: 3:25 min/km – 0:41 5:29 min/mi
Cool down is a 10 min easy jog.