Week 4

Hey speedy,

Last week I took a couple videos and had a chance to review them.  Some of you could increase your efficiency with one or two minor changes to your form.  If you are interested in some feedback talk to me at the track or send me an email and I would be happy to talk with you about it.

The workout:

5 sets of 400s.  After each 400 you will jog half a lap before you start the next 400.  Do not stop running until after the set.  You get the most out of this if you keep moving until the set is over.

Set I:  1 x 400
Full rest
Set II:  2 x 400
Full rest
Set III:  3 x 400
Full rest
Set IV:  4 x 400
Full rest
Set V:  5 x 400
Done  (3.75 miles total)  (an additional 2.5 with the recovery jogs)

Remember: jog half a lap inbetween 400s until the set is done.

Tip: Don't shy away from going fast on these. You'll recover faster than you think during the recovery jogs.

It's really hot so stay hydrated.

Run fast,

m

Week 3

Hey, we're going out for food and beer after the run to say goodbye to Rich.  Plan to hang out after the run at a nearby bar.

A pyramid workout this week.  We'll do a few of these over the summer.

* = short rest
** = long rest

400
*
600
*
800
*
1000
**
1200
**
1000
**
800
*
600
*
400

That's 4.25 total.

Stay hydrated.  Run Fast.

m

Week 2

Sorry for the late post.

We're getting tricky with the rest early this year. 

Here's the workout:

400 (this is a glorified warm-up.  Take-er easy.)
full rest
1200
full rest
800
short rest 90 to 120 seconds
400
full rest 2 to 4 minutes
800
short rest
400
full rest
3x400 with short rest inbetween them.
full rest after the third
3x400 with short rest inbetween them.

That's 4 miles total.

Watch the heat.  Drink water, but not too much.

Run fast,

m