Alright, this is it. One more heavy workout and then get a good run in this weekend and then we should be ready to roll for the 9/11 race.
Here's the workout:
Keep the speed up for the early intervals and then hang on as long as you can as the distances go down and fatigue goes up.
400 - just cruise through to get the feel
1600- half rest through all of these
1400
1200
1000
800
600
400
200
It's code red today. Lot's of water.
Run fast,
m
Tuesday, August 31, 2010
Tuesday, August 24, 2010
Week 13 - home stretch
Hey everyone,
We're down to the last two weeks before we get booted off the track by the high school. Let's make these last couple count.
The rest is backed off slightly on this, but the milage is up. Full rest, but try to keep it consistant. In other words, keep the rest to about 3 minutes after each 800 and about 6 minutes after the 1600.
400
3x800
1600
3x800
400
Run fast,
m
We're down to the last two weeks before we get booted off the track by the high school. Let's make these last couple count.
The rest is backed off slightly on this, but the milage is up. Full rest, but try to keep it consistant. In other words, keep the rest to about 3 minutes after each 800 and about 6 minutes after the 1600.
400
3x800
1600
3x800
400
Run fast,
m
Tuesday, August 17, 2010
Week 12
Hey everyone,
Sorry for the late post. We are really rolling now and just a few more weeks of Tracky Tuesday before the high school takes the stadium back for games.
This workout mixes everything in. It's got long distance, speed, and short recovery all in there.
After each 1600, take only a half rest and then jump back into a 400. The 400 should be fast. After the 400 take the full 3 to 4 minute recovery.
400
1600
400
1600
400
1600
400
It's hot, drink water.
run fast,
m
Sorry for the late post. We are really rolling now and just a few more weeks of Tracky Tuesday before the high school takes the stadium back for games.
This workout mixes everything in. It's got long distance, speed, and short recovery all in there.
After each 1600, take only a half rest and then jump back into a 400. The 400 should be fast. After the 400 take the full 3 to 4 minute recovery.
400
1600
400
1600
400
1600
400
It's hot, drink water.
run fast,
m
Monday, August 9, 2010
Countdown to 911 - Team Tracky Tuesday
Hey everyone,
For those of you following along at home, there's a fun 5k race coming up on September 11th in Crystal City. Team Tracky Tuesday will be competing in the Open category and I think we have a shot at bringing home the belt.
There's no limit to the number of people that can be on a team and there's no restrictions on age or gender. Top 3 runners score. Top 3 teams get an award.
To register for the race under Tracky Tuesday go here and click on "Register Now" and select the Team Members category. Select your team name from the drop down box on the registration form near the top. Then just finish up your registration, pay the fee, and you're in.
Can't wait to see if this hard work will pay off. Let's have some fun and win this thing.
m
For those of you following along at home, there's a fun 5k race coming up on September 11th in Crystal City. Team Tracky Tuesday will be competing in the Open category and I think we have a shot at bringing home the belt.
There's no limit to the number of people that can be on a team and there's no restrictions on age or gender. Top 3 runners score. Top 3 teams get an award.
To register for the race under Tracky Tuesday go here and click on "Register Now" and select the Team Members category. Select your team name from the drop down box on the registration form near the top. Then just finish up your registration, pay the fee, and you're in.
Can't wait to see if this hard work will pay off. Let's have some fun and win this thing.
m
Week 11
Hey Tracky Tuesday Nation,
We move more into recovery restriction for this week's workout. Short intervals, but that means short recovery. Half time recovery for most, but a full recovery before moving into the next interval length.
600
600
600
600
Full rest
800
800 You'll really need to key on these in order to maximize the workout
800
Full rest
400
400 Give these 400's all you got. If you do it right you won't think you can finish them.
400
400
Drink water, run fast,
m
We move more into recovery restriction for this week's workout. Short intervals, but that means short recovery. Half time recovery for most, but a full recovery before moving into the next interval length.
600
600
600
600
Full rest
800
800 You'll really need to key on these in order to maximize the workout
800
Full rest
400
400 Give these 400's all you got. If you do it right you won't think you can finish them.
400
400
Drink water, run fast,
m
Tuesday, August 3, 2010
Week 10 - phase 3
Hey trackstars,
This week we introduce limits on rest. It will be uncomfortable, but you'll get a great workout by jumping into intervals before you are completely recovered. Your body will respond by improving it's ability to sustain and recover.
Full rest = about the same amount of time it took to do the previous interval
Half rest = about half the time it took to do the previous interval.
1200
half rest
800
full rest
1000
half rest
800
full rest
800
half rest
600
half rest
400
full rest
800
Run Fast,
m
This week we introduce limits on rest. It will be uncomfortable, but you'll get a great workout by jumping into intervals before you are completely recovered. Your body will respond by improving it's ability to sustain and recover.
Full rest = about the same amount of time it took to do the previous interval
Half rest = about half the time it took to do the previous interval.
1200
half rest
800
full rest
1000
half rest
800
full rest
800
half rest
600
half rest
400
full rest
800
Run Fast,
m
Subscribe to:
Posts (Atom)