Week 13 - last one of the summer

Last workout of the summer.  Normally we do relays, but we don't really have enough people coming out for that so we are just going to do a hard workout.  BUT, we will head to Eric's house afterwords for food and beer.

Here's the workout:
2400 (6 laps) You should be going for the same pace as you have all year.  It'll be challenging.

For the remaining part of the workout the intervals are much shorter, but instead of speeding up as the intervals get shorter you need to limit your rest as much as possible.  Give yourself less and less rest as you go so that after the 300 you only have 30 seconds before the 200.
800
700
600
500
400
300
200

Week 12

Second to last workout of year. Normally we do relays on the last workout just for fun, but we don't have the numbers this year so we'll have a standard challenging workout. 

This workout is a little bit of everything.  Long intervals, some alternating speed intervals,  and some speed to squeeze as much out of the workout as possible.

1600 - 400 slower, 400 faster, 400 slower, 400 faster
1200 - 600 and then a faster 600.  Make sure the second is faster than the first.
800 - 400 and then a fast 400
1200 - push yourself on this one.  You'll have enough to get through the 400s that follow.
400
400
400
400 - do these 400s fast.  Make sure it's significantly faster than your race pace.

Run Fast,

m

Week 11

Here's the workout this week. 

600
800
1000
1200
1200
1000
800
600
400

There's a lot of total mileage here so we are doing a full rest.  Keep in mind though that by this time of year the full rest shouldn't be 4-5 minutes.  Depending on the length of the interval you should be back on the next one after 2 - 3 minutes.

Let's take advantage of the break in the heat and have some fun.

Run Fast,

m

Week 10

Hey, the 911 5ks are coming up soon.  Jump on Team Tracky Tuesday and lets have some fun.

The 911 5k on September 6th is here.  
The 911 Heros Run on September 13th is here.

Speaking of 5ks...  If you are really racing and pushing yourself it can be a tough tough event.  It's a lot of discomfort for a long time and that last mile is really challenging.  To really prepare you for the challenge I give you the following workout:

800
1200
1600
2000

That's 3.5 miles.  Full rest after each one.  I'm looking forward to this one.

Stay hydrated.  Sign up for the 911 5ks and

Run Fast