Week 12 - last workout of the year

Hey everyone,

We're pushing the speed this week.  This workout will help you learn to keep increasing your speed even when fatigue is setting in.

Workout:
1200
800
800
600
600
600
400
400
400

Give yourself enough rest to keep the paces very high.  It's low total mileage so let er rip.  You'll know you are doing it right if you feel like you want to throw up during your 600s.  When you get to your 400s go faster.  I listed three of them, but try to do as many as you can at a fast pace.

Race:
 The 911 5k is coming up.  It's on Saturday September 10th.  We've entered a team for the past few years and managed to win the Open Team competition 4 times.  It's a fun race and a great after-party.  Sign up here and look for Team Tracky Tuesday.  All are welcome.

Run Fast!

Week 10 - Phase 4 (the fast stuff)

Sign up for the 911 5K and join Team Tracky Tuesday.  All are welcome.  Fun Saturday night race with a great after party.   

Moving into the last phase of the summer we are putting on some speed.  Same overall distance, but shorter intervals to really get you moving.

Workout:

1200- just cruise this one.  I want you saving enough to go fast in the following intervals.
4x800 - For the first lap you need to go about the same pace as you did for the 1200.  On the second lap step up the pace.  Push it hard, but not quite an all out sprint.
600
600
400
400
Full rest after each of these.  Get enough rest so that you can keep your speed up.

It's so hot.  Be careful out there.

RunFast

m

Week 9

What happened to week 8?  Well, life got a little hectic and I had to take care of family.  That always comes before running.  Hope you were able to adapt and get a workout in or use the opportunity to take a week off.  Let's jump right back in.

The Workout:
600
Full rest
1600
Full rest, then do the following 3 times:
   800
   1 minute rest
   400 fast
   full rest

Finish the workout with a hard 1000.

Stay cool out there.  Run Fast.

m