Speed Work Week 26 – Wet and Rummy Wings

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

Remember that the goal of an interval session is not to run as fast as possible, but to run faster than race pace and be able to rerun the same effort over and over.

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

We will aim to do a session of 6-8x400m. This means you should (unless still sore from the race) aim to do one more 400 than you did the last session. We want to build up the distance we are running at speed now.  After each 400 you will do a light 200m jog. Try to limit the rest time between each 400m run, as sustaining a higher heart rate will end up being more beneficial.  On the trail we will be doing our 400’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           400m Target Time      Avg Pace in Min/Mile

35 min+:      6:23 min/km –       2:33                                 10:15 min/mi

30-35 min:  5:50 min/km –       2:20                                   9:23 min/mi

27-30 min:  5:18 min/km –       2:07                                    8:30 min/mi

25-27 min:  4:53 min/km –       1:57                                     7:50 min/mi

23-25 min:  4:27 min/km –       1:47                                      7:10 min/mi

21-23 min:  4:05 min/km –      1:38                                      6:34 min/mi

20 min:       3:45 min/km –      1:30                                       6:02 min/mi

19 min:       3:35 min/km –      1:26                                        5:46 min/mi

18 min:       3:25 min/km –     1:22                                         5:29 min/mi

Cool down is a 10 min easy jog.

Ian

Speed Work Week 25 – From Hot to Cold, Welcome to the Coast

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

Back to 400’s, the beloved 400’s.

Remember that the goal of an interval session is not to run as fast as possible, but to run faster than race pace and be able to rerun the same effort over and over.

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

We will aim to do a session of 6-8x400m. This means you should (unless still sore from the race) aim to do one more 400 than you did the last session. We want to build up the distance we are running at speed now.  After each 400 you will do a light 200m jog. Try to limit the rest time between each 400m run, as sustaining a higher heart rate will end up being more beneficial.  On the trail we will be doing our 400’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           400m Target Time      Avg Pace in Min/Mile

35 min+:      6:23 min/km –       2:33                                 10:15 min/mi

30-35 min:  5:50 min/km –       2:20                                   9:23 min/mi

27-30 min:  5:18 min/km –       2:07                                    8:30 min/mi

25-27 min:  4:53 min/km –       1:57                                     7:50 min/mi

23-25 min:  4:27 min/km –       1:47                                      7:10 min/mi

21-23 min:  4:05 min/km –      1:38                                      6:34 min/mi

20 min:       3:45 min/km –      1:30                                       6:02 min/mi

19 min:       3:35 min/km –      1:26                                        5:46 min/mi

18 min:       3:25 min/km –     1:22                                         5:29 min/mi

Cool down is a 10 min easy jog.

Ian

Speed Work Week 24 – Pirates Be Doin’ 500’s Arrrr

Race week for many, non race week for some, confusion for a few.

If you are racing I highly suggest doing the minimum number of intervals, unless you are very well rested. But intervals and speed work in general are not a bad idea the week of a race.

This week we will aim to run 5-7 intervals. 5 for those running 25 min or slower in the 5km and 7 for those running 25 min or faster in a 5km.  All with 200m recovery.

The paces will be more similar to your 400 effort than a 600 effort, which makes these a little tough.

Don’t forget the 10 min warmup run, and our usual warm up movement routine (5 squats, 5 side step squats per side, 5 step back lunges with follow through and marching).

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 23 – Back to School

The cooler temps are back(ish). Let us rejoice.

Back to  500’s.

This week we will aim to run 5-7 intervals. 5 for those running 25 min or slower in the 5km and 7 for those running 25 min or faster in a 5km.  All with 200m recovery.

The paces will be more similar to your 400 effort than a 600 effort, which makes these a little tough.

Don’t forget the 10 min warmup run, and our usual warm up movement routine (5 squats, 5 side step squats per side, 5 step back lunges with follow through and marching).

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