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

Speed Work Week 22 – Like An 80’s Sauna Out There

It will likely be hot. So keep hydrated and ease back the effort on each interval. If you aren’t feeling well, now is not the day to do intervals. Play it smart.

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

Speed Work Week 21 – Any Week Can be Week 1

First off let me start by saying, while I label the Speed Work sessions by the week we are on, that doesn’t mean you have to start at week 1. In fact you can and should just start on the current week. Speed work is not something you need to progress with like running 5K first then 10K etc… The distance shown are all well under 1 km long and are or should be run at a pace that is exactly based on your current ability.  For most speed work that means slightly above 5K race pace, whether or not you run a 5K race at 20 minutes, 30 minutes or 40 minutes.  Now on to the show!

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

The final week of 600s and 200s.

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

Speed Work Week 20 – Run For Cover

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