Welcome to week 13 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.
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. If you run a 5km faster then 25 min then you will do 8×400, if you run a 5 km slower than 25 min you will do 6×400. 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.
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.
As far as form goes, focus on full arm swings. Elbows should extend back at about a 45 degree angle to the shoulder then fly forward. Moving the arms faster will move your legs faster. Moving them bigger will help to extend your stride. Faster legs and a longer stride equals more speed.
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.