Happy New Year!
We are back on the track Wednesday January 4, 2012. To accommodate a range of training programs -- from the relative novices in the Half-Marathon program to the veterans who have qualified for Boston -- there will be multiple tiers of workouts for each week. Some weeks, the entire workout will be different for these groups. Other weeks, it will simply be a matter of a differing number of repeats or different paces.
The workout for "regular" (non-marasthon-training) attendees will generally be the same as that for the Boston trainees.
As always, consult the McMillan Running Calculator for your appropriate workout pace. In ascending order of speed.
TR = Tempo Run (Approx half-marathon)
TI = Tempo Interval (Approx 10M)
CI = Cruise Interval (Approx 10K)
I = Interval (Approx 5K)
January 4, 2012
Tempo-Pace Miles
Half-Marathon: 6 x 400M at 10-Mile race pace. 400M recovery.
Marathon: 3 x 1600M at Tempo Interval pace. Slow 200M jog/walk recovery.
Regular/Boston: 4 x 1600M @ TI pace. Slow 200 jog recovery. Hydration break after 2 repeats.
January 11, 2012
Phoenix Park 400s
Half-Marathon: 6-8 x 400M @ CI (10K) pace. 200M jog recovery.
Marathon: 12-14 x 400M @ CI pace. 100M slow jog recovery.
Regular/Boston: 14-16 x 400M @ CI pace. 100 jog recovery.
January 18, 2012
1000s
Half-Marathon: 5 x 800M @ TI pace. 400M jog recovery.
Marathon: 4 x 1000M @ CI Pace. Slow 400M jog recovery.
Regular/Boston: 4-6 x 1000M @ CI pace. 400 jog recovery.
January 25, 2012
800s. Note varying paces.
Half-Marathon: 6 x 800M @ TI pace. 400M jog recovery.
Marathon: 6-8 x 800M @ CI pace. 400M jog recovery.
Regular/Boston: 6-8 x 800M @ I pace. 400M jog recovery.
February 1, 2012
Tempo Runs
Half-Marathon: 2 x 10-minute run @ TR pace. 2:00 recovery
Marathon: 20-minute run @ TR pace.
Regular/Boston: 1 x 20-minute run @ TR pace. 3:00 recovery. 4 x 600 @ CI pace. Slow 200M recovery.
February 8, 2012
Descending Ladders
Half-Marathon: 1600M -- 800M -- 400M. All @ TI pace. 400M recovery. Repeat.
Regular/Marathon: 1600M -- 1200M -- 800M -- 400M. All @ TI pace. Break. Repeat 1200M -- 800M -- 400M
Boston: Same as Regular/Marathon, but do include 1600M on the "repeat" set.
February 15, 2012
1600M repeats
Half-Marathon: 3 x 1600M @ TI pace. 400M recovery.
Regular/Marathon: 3-4 x 1600M @ CI pace. 400M recovery.
Boston: 4-5 x 1600M @ CI pace. 400M recovery. Finish with 2 x 400M.
February 22, 2012
Phoenix Park 400s
Half-Marathon: 12 x 400M @ TI pace. 100M jog recovery.
Regular/Marathon: 16 x 400M @ CI pace. 100M jog recovery.
Boston: 16-20 x 400M @ CI pace. 100M jog recovery.
February 29, 2012
Tempo Runs
Half-Marathon: 20-minute run @ TR pace.
Regular/Marathon: 2 x 15:00 @ TR pace. 2:00 recovery.
Boston: 2 x 15:00 @ TR pace. 2:00 recovery. After break, 3 x 300M.
NOTE: March workouts subject to change due to track availability. Location also may change.
March 7, 2012
800s
Half-Marathon: 6-8 x 800M @ TI pace. 400M recovery.
Regular/Marathon: 8 x 800M @ CI to I pace. 400M recovery.
Boston: 8-10 x 800M @ CI to I pace. 400M recovery.
March 14, 2012
Pre-Race: 3-4 x 800M @ CI pace for March 17 racers. Good luck!
Regular/Boston: 5 x 1000M @ I pace. Slow 400M jog recovery.
March 21, 2012 -- AT YORKTOWN HIGH SCHOOL TRACK!!
Regular: 2 x 1200M @ CI pace. 400M recovery. 2 x 800M @ I pace. 400M recovery. 2 x 400M @ I pace. 200M recovery.
Boston: 3 x 1200M @ CI pace. 400M recovery. 3 x 800M @ I pace. 400M recovery. 3 x 400M @ I pace. 200M
March 28, 2012
Regular: 8 x 600M @ I pace. Slow 200M recovery. Break at 4.
Boston: 8-10 x 800M @ I pace. 400M recovery.
