Speedwork 2020 – Week 12 – After the Storm

In these days we are aiming to minimize the number of runners together at one time. Please see the BLT Members page for sign up options. We will be running between 5-7 pm on Wednesdays on the COLT by the Coke Plant. If you choose to run alone, use this workout when it fits your schedule.

400’s are back! Let’s aim for 6-8 of these tonight. Less is also fine if you haven’t been running much.

With a few in person races happening in the next month, 400s can get you back on track.

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.

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

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

Speedwork 2020 Week 11 – 500 MPH Storm

 

In these days we are aiming to minimize the number of runners together at one time. Please see the BLT Members page for sign up options. We will be running between 5-7 pm on Wednesdays on the COLT by the Coke Plant. If you choose to run alone, use this workout when it fits your schedule.

500’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. 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 7-9x500m. If you have been doing 400’s, doing one less in total of 500’s will end up having you run just a little further at speed. We want to build up the distance we are running at speed now.  After each 500 you will do a light 200m jog. Try to limit the rest time between each 500m run, as sustaining a higher heart rate will end up being more beneficial.  On the trail we will be doing our 500’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           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 –       2:26                                     7:50 min/mi

23-25 min:  4:27 min/km –       2:13                                     7:10 min/mi

21-23 min:  4:05 min/km –      2:02                                      6:34 min/mi

20 min:       3:45 min/km –      1:52                                       6:02 min/mi

19 min:       3:35 min/km –      1:47                                        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

#MONRUN – So far, so good.

Since re-starting #MONRUN (our Monday night group run) on August 24, things have gone really well.

After asking members for feedback, we implemented a few modifications. These included:

  • Two start times (6:15 pm and 6:30 pm) to reduce the number of people gathered at the same time.
  • A new meetup spot across the street where people can more easily distance and where we are not in the way of other trail users.
  • Masks while in the meetup spot.
  • Distancing during the run including giving appropriate space to other trail users.
  • Limiting time in the gathering spot.

The number of members turning up has steadily increased and so far everyone has easily adapted. This past Monday, we had 28 members split between the two start times, which is comparable to pre-Covid-19 turnouts.

Please consider giving #MONRUN a try under our modified format. While it is not quite the same as before, consensus seems to be that people are really enjoying the opportunity to re-connect with club-mates, even if from a safe distance.

We hope to see you soon!

Speedwork 2020 Week 10 – 500 Days of Summer

 

In these days we are aiming to minimize the number of runners together at one time. Please see the BLT Members page for sign up options. We will be running between 5-7 pm on Wednesdays on the COLT by the Coke Plant. If you choose to run alone, use this workout when it fits your schedule.

500’s? We haven’t done those in awhile. Let’s do those!

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. 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 7-9x500m. If you have been doing 400’s, doing one less in total of 500’s will end up having you run just a little further at speed. We want to build up the distance we are running at speed now.  After each 500 you will do a light 200m jog. Try to limit the rest time between each 500m run, as sustaining a higher heart rate will end up being more beneficial.  On the trail we will be doing our 500’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           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 –       2:26                                     7:50 min/mi

23-25 min:  4:27 min/km –       2:13                                     7:10 min/mi

21-23 min:  4:05 min/km –      2:02                                      6:34 min/mi

20 min:       3:45 min/km –      1:52                                       6:02 min/mi

19 min:       3:35 min/km –      1:47                                        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

Speedwork 2020 Week 9 – See You In September

Run to the cones! 

 

In these days we are aiming to minimize the number of runners together at one time. Please see the BLT Members page for sign up options. We will be running between 5-7 pm on Wednesdays on the COLT by the Coke Plant. If you choose to run alone, use this workout when it fits your schedule.

400’s are back! Let’s aim for 6-8 of these tonight. Less is also fine if you haven’t been running much.

With a few in person races happening in the next month, 400s can get you back on track.

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.

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

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