Week 8

We're working towards something good here.  We are getting less and less rest and longer and longer distances and we're running about the same pace as we were at week 1.  Starting in August we are going to have a couple true speed sessions so that you run faster than you are used to.  For now though I want you to capitalize on what you have been doing so keep the same pace as you have been running. 

1200
1200
1200
1200
1200
1200

Full rest after each one. 

Run fast,

m

Week 7

Sorry for the late post.

Here's the workout:

1600
1200
1000
1000
800
800
800

Full rest after each one.

It's dangerously hot today. Meet up on the shady side of the track and make sure you stay hydrated.  Don't be shy about cutting the workout short if you get too hot.  Otherwise...

Run Fast,

m

Week 6

Tip of the week.  Stay relaxed.  You've heard lots of people say that, but have you ever thought about why it's important?  First, you don't want to waste energy on muscles that aren't propelling you forward.  Second, if your face, arms, or shoulders are tight they will eventually cause other parts of your body to tighten up as well.  Seems obvious, but it's really important because when a muscle flexes it is most effective if the opposing muscle is relaxed.

The workout: A Vultron*

400
1200
400
1200
400
1200
400
1200
400
Short rest after the 1200's.  Then turn around a fast 400.  After the 400 take a full rest.  

Stay hydrated.  run fast

m

*nobody knows why it's called a Vultron.  It was called that one day and it just stuck. 

Week 5

Welcome to Month 2.  The first month we focused on running short intervals fast with limited rest.  During July we'll up the interval distance slightly.  Expect to see some 1200's and 1600's soon.  This week it's 1000's.

Tip of the week is to Run Tall.  Try to keep your head held high up over your shoulders and your shoulders up over your hips.  You can't have an efficient running form if your posture isn't right.

The workout:
5x1000 with full rest after each one.
800
short rest
600
short rest
400

Run Fast.

m

Week 4

Hey speedy,

Last week I took a couple videos and had a chance to review them.  Some of you could increase your efficiency with one or two minor changes to your form.  If you are interested in some feedback talk to me at the track or send me an email and I would be happy to talk with you about it.

The workout:

5 sets of 400s.  After each 400 you will jog half a lap before you start the next 400.  Do not stop running until after the set.  You get the most out of this if you keep moving until the set is over.

Set I:  1 x 400
Full rest
Set II:  2 x 400
Full rest
Set III:  3 x 400
Full rest
Set IV:  4 x 400
Full rest
Set V:  5 x 400
Done  (3.75 miles total)  (an additional 2.5 with the recovery jogs)

Remember: jog half a lap inbetween 400s until the set is done.

Tip: Don't shy away from going fast on these. You'll recover faster than you think during the recovery jogs.

It's really hot so stay hydrated.

Run fast,

m

Week 3

Hey, we're going out for food and beer after the run to say goodbye to Rich.  Plan to hang out after the run at a nearby bar.

A pyramid workout this week.  We'll do a few of these over the summer.

* = short rest
** = long rest

400
*
600
*
800
*
1000
**
1200
**
1000
**
800
*
600
*
400

That's 4.25 total.

Stay hydrated.  Run Fast.

m

Week 2

Sorry for the late post.

We're getting tricky with the rest early this year. 

Here's the workout:

400 (this is a glorified warm-up.  Take-er easy.)
full rest
1200
full rest
800
short rest 90 to 120 seconds
400
full rest 2 to 4 minutes
800
short rest
400
full rest
3x400 with short rest inbetween them.
full rest after the third
3x400 with short rest inbetween them.

That's 4 miles total.

Watch the heat.  Drink water, but not too much.

Run fast,

m