Monday, May 31, 2010

Week 1- June 1, 2010

Hey everyone!

Can't wait to get back into these track workouts. Running fast is fun.

Here's what's we'll be doing:

400- nice and easy. just cruise through to get the feel of it.
1200- this will be harder mentally than anything if you aren't used to track work yet.
3x600- Somewhere between your 5k and 10k race pace.*
4x400- Fast. Think of a reasonable pace and then go faster.


*if you don't know your 5k or 10k race pace, try going a pace that is a minute or two faster than your comfortable speed. For instance, if you normally run about a 10 minute pace, try running 2.30 laps (9 minute miles). If it doesn't feel too bad try 2 minutes a lap (8 minute miles). Or you can go here for a cool pace calculater: http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm

Full rest after every interval. This means that you shouldn't be in a hurry to start the next one. Make sure you have your breath back and are feeling recovered before you go.

We're hear to run fast, but don't over do it. This is only the first workout of a long summer. And it's hot out there. Drink lots of water before, during, and after.

Run fast,

M

3 comments:

  1. My hip is jacked at the moment so I'll see you guys in a few weeks. Have fun tonight!

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  2. So, let me try to get this straight. Run 10m, turn left, then run 100m, turn left, than another 100m, turn left, then another 100m then turn left, then 90m and stop. Is that right?

    And luke, I see you are following this blog, so I expect to see you out there this summer.

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  3. Finally managed to make this one happen this week. Had to pace out 400m on a desert trail, but it did the job. Working on finding a track, but need someone who speaks Arabic to help me pay the guy off to let me run on this nice track. (A little "expediting fee" never hurt anything, right?)

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