6:30 pm start time at the Coke Plant / COLT. This week I believe will be rain free! As is the usual custom, speed work is done in series of 3s. So this week will seem an awful lot like last week.
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 is how we ease into out first outdoor session. To start we will aim to do a simple session of 4-6x400m, do 6 if you have been working out with us this winter and do 4 or 5 if this is your first time in 2018 running fast. 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.