Welcome to week 9 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 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.
Ultimately we want to increase the total time you spend at speed as we increase our tolerance for feeling yucky.
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. If you run a 25 min or slower 5 km race do a max of 7x400m. If you run faster than a 25 min 5km race do a max of 9x400m. After each 8400 you will do a light 200m jog. Try to limit the rest time between each 800m 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.