VA people - We're back at Wakefield again this week for a 7pm start.
The workout:
We're starting to up the total milage.
800
1000
1200
1000
800
400
Give yourself full rest after each one. This means you have your breath back. If you where a heartrate monitor your heartrate is back down and leveled off). It should be 3 minutes or so. No more than 5. If you need more than 5 minutes you are probably going too fast.
This workout is 3.5 miles long. That's .5 more than the previous weeks. You should try to keep the same pace as the last workout. The important part is keeping up with it though the 1200 and 1000's. If you back off too much on those and then sprint the last two intervals you've missed out on the benefit of the workout.
Stay hydrated.
Run Fast.
m
Monday, June 27, 2016
Monday, June 20, 2016
Week 2 - 2016
Learned something new last week. When picking a track for a workout, make sure that it's a welcoming place for runners. The near collisions and darting around soccer players and bystanders might not be worth the new surface.
VA people, if this week is like last week we'll switch back to W&L.
Workout:
Sticking with moderate intervals, big rest, and 3 miles of total distance.
1000
800
1000
600
1000
400
Pace this out so that when you finish the 600 you feel very ready to be done. Full rest between each.
It's going to be much hotter than last week. Be careful out there.
RunFast,
m
VA people, if this week is like last week we'll switch back to W&L.
Workout:
Sticking with moderate intervals, big rest, and 3 miles of total distance.
1000
800
1000
600
1000
400
Pace this out so that when you finish the 600 you feel very ready to be done. Full rest between each.
It's going to be much hotter than last week. Be careful out there.
RunFast,
m
Thursday, June 9, 2016
Week 1 - 2016
New time and new track for the Virginia folks- We start at 7pm at Wakefield.
For the DC folks- you guys are awesome. Keep me posted on how your workouts are going throughout the year. Hope to see you at the 911 5k.
The plan for 2016. This year will have four phases.
We'll start out with moderate interval distance and moderate total distance. Think 800s for about 3.0 miles total.
Then we'll start adding intervals to up the total miles to about 4.
The 3rd phase will be to starting increasing the length of the intervals while totals will remain about 4.
In the 4th phase we'll start pulling back on interval length, but upping the speed.
By Week 12 you should start to feel pretty greasy.
The workout:
400 - take er easy and get a feel for the right pace. Err on the side of going too slow and adjust later on the next one.
1200 -
800
800
800
800
Full rest after each one. Take as much time as you need to feel recovered before each interval. Usually when we are chatting and laughing again it's about time to go.
Be careful in the heat. You're still acclimating.
Run Fast,
m
For the DC folks- you guys are awesome. Keep me posted on how your workouts are going throughout the year. Hope to see you at the 911 5k.
The plan for 2016. This year will have four phases.
We'll start out with moderate interval distance and moderate total distance. Think 800s for about 3.0 miles total.
Then we'll start adding intervals to up the total miles to about 4.
The 3rd phase will be to starting increasing the length of the intervals while totals will remain about 4.
In the 4th phase we'll start pulling back on interval length, but upping the speed.
By Week 12 you should start to feel pretty greasy.
The workout:
400 - take er easy and get a feel for the right pace. Err on the side of going too slow and adjust later on the next one.
1200 -
800
800
800
800
Full rest after each one. Take as much time as you need to feel recovered before each interval. Usually when we are chatting and laughing again it's about time to go.
Be careful in the heat. You're still acclimating.
Run Fast,
m
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