Speed Work 2018 Week 19 – Run to the Shade!

We are in the heat of summer, and have been for awhile it seems. So as always, consider your health first and if you are sick, have lung issues or have been suffered recently from heat stroke, maybe today isn’t a good day to run.

6:30 pm start time at the Coke Plant / COLT.

Today we are going to mix it up and go with a double distance kind of day.  2x600m at 5km race pace (almost a fast warm up kind of thing), then 6-8x200m. While that number sounds high it is actually the same or less than most of us have been running in total. 200’s allow us to run fast  and push hard, but it is over with quick.

 

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 with hop.

Again, we start with 2x600m with 200m recovery. These are to be done at 5km race pace and not faster. We want to not push too hard in the heat, but also, we want to use these repeats as an opportunity to be really ready for the…….6-8 by 200m with full 200m recovery.

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           600m Target Time      Avg Pace in Min/Mile

35 min+:      6:25 min/km –       3:51                                 10:19 min/mi

30-35 min:  5:52 min/km –       3:31                                   9:26 min/mi

27-30 min:  5:20 min/km –       3:12                                   8:35 min/mi

25-27 min:  4:55 min/km –       2:57                                     7:54 min/mi

23-25 min:  4:29 min/km –       2:41                                      7:13 min/mi

21-23 min:  4:07 min/km –      2:28                                      6:37 min/mi

20 min:       3:45 min/km –      2:15                                       6:02 min/mi

19 min:       3:36 min/km –      2:09                                        5:47 min/mi

18 min:       3:27 min/km –     2:04                                         5:32 min/mi

Cool down is a 10 min easy jog.

Ian

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