Indoor Speed Work Week 2 – The Weather Outside is Frightful

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 start with 4×400 meter repeats or 2 laps (for many tracks this may end up being more than 400m so take that into account). After each 400 you will do a light 200m/1 lap jog. Try not to let your heart rate drop too much between intervals as this will be more beneficial overall.

Following the 400m repeats we will take a 5 minute easy jog around the track. Once fully recovered we start session 2, 4×200 meter repeats or 1 lap repeats on the track. 200 meter repeats are done at best effort. This isn’t a sprint all out run, but should be hard and fast and leave you tired at the end of each. Recover with a full lap before tackling the next one.

400m 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.

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 1, Welcome to 2018

Here we are starting a new year and with the frigid temperatures outdoors we will be hosting our speed work indoors on the track for a couple of months. 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. And for those running the MEC race 1, this will help get a little speed back into the legs.

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 do 6 intervals at speed of 400 meter repeats or 2 laps (for many tracks this may end up being more than 400m so take that into account). After each 400 you will do a light 200m/1 lap jog. Try not to let your heart rate drop too much between intervals as this will be more beneficial overall.

400m 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.

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 29 – To Every Season, Change Change Change?

Welcome to week 29 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 6:00pm this Wednesday, April 19th at the Coke Plant parking lot to do 400m intervals and 200m repetitions 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 time the main focus is on form, which we achieve by running really fast.

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.

400 meter repeats. We start with these to get ready for the faster stuff. Everyone will do 4x400m to start. 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.

Following the 400m take a short rest (maybe a drink) and get ready for the 200m repetitions. Repetitions will be run at a higher intensity, but with more rest. So the focus is running with good form, and high cadence. Each 200m will be run at essentially your fastest pace you can sustain for that length. After each one you will take a 2min rest to recover. People who run a 5km race slower than 25 minutes will run 6×200. If you run faster than 25 min you will do 8×200.

For people racing this weekend, let’s keep things a little lighter and you will be doing just 4x400m. This will mean you can do a little longer warmup and cool down to achieve a nice well rounded running session.

400m 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 27 – Whoa, Go for it, Whoa, Rest, Repeat

Welcome to week 27 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, April 19th at the Coke Plant parking lot to do 400m intervals and 200m repetitions 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 time the main focus is on form, which we achieve by running really fast.

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.

400 meter repeats. We start with these to get ready for the faster stuff. Everyone will do 4x400m to start. 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.

Following the 400m take a short rest (maybe a drink) and get ready for the 200m repetitions. Repetitions will be run at a higher intensity, but with more rest. So the focus is running with good form, and high cadence. Each 200m will be run at essentially your fastest pace you can sustain for that length. After each one you will take a 2min rest to recover. People who run a 5km race slower than 25 minutes will run 6×200. If you run faster than 25 min you will do 8×200.

400m 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 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