Week 7 - Phase III

Hey, remember the 4 phases of the summer?  It's time for phase 3 which means we are upping the distance of each interval.  That's hard.  What's harder is the reduction of number times you rest in the workout.

1600
800
1200
800
1200
800

Full rest after each.

A note on pace:  A few of these intervals are longer than what you've been running, but really try to keep the pace the same as the previous workouts.  You'll have more in the tank than you think. 

Watch the heat and stay hydrated.

Run Fast

m

Week 6

There hasn't been a year of these workouts that hasn't included one or two ladder workouts.  Mid point in the year is a good place to get it in before we start shortening up the rest.

400
800
1200
1600
1200
800
400
Full rest after each.

The trick to a good ladder workout is to pace it out so you aren't sprinting the 400s and you aren't jogging the 1600.  What I do is pace out like I'm doing a 1200 and try to do that for all intervals.  If I still have a little left in the tank I pick up the pace for the last 2 or 3 intervals.  If you get to the 1600 and think "there's no way I can't keep up this pace" you're probably doing it right.

Stay hydrated.

Run Fast.

m

week 5

Sorry for the late post.

The Workout:

400
1000
1000
1000
1000
600
600
600
600

That's 4.25 miles.  Full rest after each one.

Stay hydrated.  Run Fast.

m 

Week 4

We're in phase 2.  In this phase we keep on with the moderate interval distance, but we are upping the mileage to 4 or more miles. 

The workout this week is going to test you.  It's an inverted pyramid.  That means longer stuff at the beginning, short stuff in the middle and then you finish with more long stuff.

1200
1000
800
400 - no need to sprint here.  Keep the pace just slightly faster than the longer intervals
800
1000 - you are going to start feeling like do-do here.  Really try to keep the pace up.
1200 - YeeeeeHAAAW!

Full rest (2-4 minutes) after each one.   

Run Fast!

m