Speed Work Week 4 – Let’s earn those ribs!

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

Remember that the goal of an interval session is not to run as fast as possible, but to run faster than race pace and be able to rerun the same effort over and over.

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

We will aim to do a session of 5-7x400m. If you have been doing 400’s, doing one less in total of 500’s will end up having you run just a little further at speed. We want to build up the distance we are running at speed now.  After each 500 you will do a light 200m jog. Try to limit the rest time between each 500m run, as sustaining a higher heart rate will end up being more beneficial.  On the trail we will be doing our 500’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           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 –       2:26                                     7:50 min/mi

23-25 min:  4:27 min/km –       2:13                                     7:10 min/mi

21-23 min:  4:05 min/km –      2:02                                      6:34 min/mi

20 min:       3:45 min/km –      1:52                                       6:02 min/mi

19 min:       3:35 min/km –      1:47                                        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 3 – Rain Sun Snow Wind? Heat Cold? Yes?

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

Remember that the goal of an interval session is not to run as fast as possible, but to run faster than race pace and be able to rerun the same effort over and over.

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

We will aim to do a session of 6-8x400m. This means you should (unless still sore from the race) aim to do one more 400 than you did the last session. We want to build up the distance we are running at speed now.  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.

Ian

Speed Work 2019 – Week 2 Now with More Snow!

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

Remember that the goal of an interval session is not to run as fast as possible, but to run faster than race pace and be able to rerun the same effort over and over.

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

We will aim to do a session of 6-8x400m. This means you should (unless still sore from the race) aim to do one more 400 than you did the last session. We want to build up the distance we are running at speed now.  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.

Ian

Welcome back outdoors! Speed Work 2019 Week 1

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

Remember that the goal of an interval session is not to run as fast as possible, but to run faster than race pace and be able to rerun the same effort over and over.

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

We will aim to do a session of 6-8x400m. This means you should (unless still sore from the race) aim to do one more 400 than you did the last session. We want to build up the distance we are running at speed now.  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.

Ian

Indoor Speed Work Week 11-12

We start each workout with a good 10 minute easy jog around the track. This should be a run easy enough to chat with your friends. Please get started on this warm up run as soon as you get to the track as our time is limited. Warmup will be done in a clockwise manner and then the workout will change direction to go counter clockwise.

As we share this track session with another running group, we need to be aware when crossing lanes at any time during our workout.  We have lanes 1,2,3 (the inner most lanes)

Following the warmup run we will do some activation movements. Many of you are familiar with these and so I encourage you to move straight into them. For others, I will lead you through it. The movements are: 5 two legged squats, 5 side step squats (per side), step back lunge (5 per side) with high knee follow through, high knee march on spot.

This week we are having some fun with pyramids.  So this means 1 lap hard, 1 lap easy, 2 laps hard, 1 lap easy, 3 laps hard, 1 lap easy, 3 laps hard, 1 lap easy, 2 laps hard, 1 lap easy, 1 lap hard. The overall pace should be about what you run you 5K races at. If you need a short rest do it between the two 3 lap sessions. Make sure not to run too hard to start or the 3 lap intervals will feel extremely tough. By the end, the final lap should be done hard.

To finish up, do another easy 10 minute jog at a chattable pace.

Please feel free to ask questions, and do watch what you are doing as the track will be bus