Week 12 - last workout of the year

Hey everyone,

We're pushing the speed this week.  This workout will help you learn to keep increasing your speed even when fatigue is setting in.

Workout:
1200
800
800
600
600
600
400
400
400

Give yourself enough rest to keep the paces very high.  It's low total mileage so let er rip.  You'll know you are doing it right if you feel like you want to throw up during your 600s.  When you get to your 400s go faster.  I listed three of them, but try to do as many as you can at a fast pace.

Race:
 The 911 5k is coming up.  It's on Saturday September 10th.  We've entered a team for the past few years and managed to win the Open Team competition 4 times.  It's a fun race and a great after-party.  Sign up here and look for Team Tracky Tuesday.  All are welcome.

Run Fast!

Week 10 - Phase 4 (the fast stuff)

Sign up for the 911 5K and join Team Tracky Tuesday.  All are welcome.  Fun Saturday night race with a great after party.   

Moving into the last phase of the summer we are putting on some speed.  Same overall distance, but shorter intervals to really get you moving.

Workout:

1200- just cruise this one.  I want you saving enough to go fast in the following intervals.
4x800 - For the first lap you need to go about the same pace as you did for the 1200.  On the second lap step up the pace.  Push it hard, but not quite an all out sprint.
600
600
400
400
Full rest after each of these.  Get enough rest so that you can keep your speed up.

It's so hot.  Be careful out there.

RunFast

m

Week 9

What happened to week 8?  Well, life got a little hectic and I had to take care of family.  That always comes before running.  Hope you were able to adapt and get a workout in or use the opportunity to take a week off.  Let's jump right back in.

The Workout:
600
Full rest
1600
Full rest, then do the following 3 times:
   800
   1 minute rest
   400 fast
   full rest

Finish the workout with a hard 1000.

Stay cool out there.  Run Fast.

m

Week 7 - Phase III

Hey, remember the 4 phases of the summer?  It's time for phase 3 which means we are upping the distance of each interval.  That's hard.  What's harder is the reduction of number times you rest in the workout.

1600
800
1200
800
1200
800

Full rest after each.

A note on pace:  A few of these intervals are longer than what you've been running, but really try to keep the pace the same as the previous workouts.  You'll have more in the tank than you think. 

Watch the heat and stay hydrated.

Run Fast

m

Week 6

There hasn't been a year of these workouts that hasn't included one or two ladder workouts.  Mid point in the year is a good place to get it in before we start shortening up the rest.

400
800
1200
1600
1200
800
400
Full rest after each.

The trick to a good ladder workout is to pace it out so you aren't sprinting the 400s and you aren't jogging the 1600.  What I do is pace out like I'm doing a 1200 and try to do that for all intervals.  If I still have a little left in the tank I pick up the pace for the last 2 or 3 intervals.  If you get to the 1600 and think "there's no way I can't keep up this pace" you're probably doing it right.

Stay hydrated.

Run Fast.

m

week 5

Sorry for the late post.

The Workout:

400
1000
1000
1000
1000
600
600
600
600

That's 4.25 miles.  Full rest after each one.

Stay hydrated.  Run Fast.

m 

Week 4

We're in phase 2.  In this phase we keep on with the moderate interval distance, but we are upping the mileage to 4 or more miles. 

The workout this week is going to test you.  It's an inverted pyramid.  That means longer stuff at the beginning, short stuff in the middle and then you finish with more long stuff.

1200
1000
800
400 - no need to sprint here.  Keep the pace just slightly faster than the longer intervals
800
1000 - you are going to start feeling like do-do here.  Really try to keep the pace up.
1200 - YeeeeeHAAAW!

Full rest (2-4 minutes) after each one.   

Run Fast!

m