RECAP: Hey that last one was intense. We'll definitely do that again next year.
This is where I do something fun, but since our numbers are low this year we won't do relays. It will be very tough. For VA people it'll be a surprise workout.
For Tracky Tuesday Nation not in VA...
WORKOUT:
This one is called Vultron.
400
1600
400
1600
400
1600
400
Very short rest after 1600's (60 to 90 seconds) then run the 400 fast. Faster than the 1600s. Long rest after the 400s.
Run Fast!
m
Monday, August 24, 2015
Monday, August 17, 2015
Week 12
Only two more workouts to go. Let's make them count.
WORKOUT:
400 - don't go nuts here. Just run at 5k race pace.
Full rest.
1000
1000
1000
1000
1000
Half rest after each. That means you rest for half the time that you were running the last interval. You want to make this intense.
Then full rest before this last part.
600
500
400
Full rest after each run. Run them hard. Really hard.
LOCATION- VA people are at W&L. Word is that it's finally open.
It's hot. Be careful.
Run Fast,
m
WORKOUT:
400 - don't go nuts here. Just run at 5k race pace.
Full rest.
1000
1000
1000
1000
1000
Half rest after each. That means you rest for half the time that you were running the last interval. You want to make this intense.
Then full rest before this last part.
600
500
400
Full rest after each run. Run them hard. Really hard.
LOCATION- VA people are at W&L. Word is that it's finally open.
It's hot. Be careful.
Run Fast,
m
Tuesday, August 11, 2015
Week 11
Back to speed work this week.
TIME AND LOCATION CHANGE: for you VA people, we return to W&L track and we will start at 7 p.m.
WORKOUT:
Go fast and give yourself enough rest to keep up a fast pace.
800
600
600
500
500
500
400
400
400
400
RACE signup: Sign up for the 911 5k and join our team TrackyTuesday. Password is RunFast.
Stay hydrated and as always...
Run Fast,
m
TIME AND LOCATION CHANGE: for you VA people, we return to W&L track and we will start at 7 p.m.
WORKOUT:
Go fast and give yourself enough rest to keep up a fast pace.
800
600
600
500
500
500
400
400
400
400
RACE signup: Sign up for the 911 5k and join our team TrackyTuesday. Password is RunFast.
Stay hydrated and as always...
Run Fast,
m
Monday, August 3, 2015
Week 10
RECAP from last week: The storm rolling through brought the heat down some. Made for a good workout. The pyramid is a good measure of where you are. I use that 1600 and 2nd 1200 time to plan out my 5k pace.
9/11 5k Sign up for the race. It's on September 12th at 6pm. Good food and beer afterwards to celebrate the end of the summer. Team name is TrackyTuesday and the password is RunFast.
WORKOUT:
1600
800
1600
800
1200
600
That's a little over 4 miles. It'll feel longer because you only have a few rest sessions. Full rest after each one so you can keep your pace up.
Looks like VA people are back at Yorktown.
Stay hydrated.
Run Fast,
m
9/11 5k Sign up for the race. It's on September 12th at 6pm. Good food and beer afterwards to celebrate the end of the summer. Team name is TrackyTuesday and the password is RunFast.
WORKOUT:
1600
800
1600
800
1200
600
That's a little over 4 miles. It'll feel longer because you only have a few rest sessions. Full rest after each one so you can keep your pace up.
Looks like VA people are back at Yorktown.
Stay hydrated.
Run Fast,
m
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