| Back on the Track! |
Club Members & Guests:
We're back on the track for the entire month of May, and that should continue through the summer.
The Marathon Training Program will join us the first week of june. But if you are joining the MTP, please get a head start and join us this month if you can.
Workouts will progress this month, mostly at 5K pace, with one week of 400s at 10K pace with short rest.
We will repeat the 4 x 5:00 @ 5K pace workout on May 28th, since a number of people missed it in April.
A few reminders. We start warm-ups (on your own) by 7:00 in order to be ready to start the workout proper at 7:15. We share the track not only with each other, but with other groups. So, please stixck to lane 1 when running your fast repeats, and swing out to lane 4 (or use the "lane" inside the track) for your recoveries.) It is strongly recommended that you run easily for at least 10 minutes before the workout, and another 10 minutes afterwards. Preferably, your warm up should be 2 miles.
Please bring your own supply of water/Gatorade/energy gels.
May 7, 2008: 6 x 800M repeats at 5K pace ("Interval" pace on the McMillan Running Calculator), with 400M recovery. Finish with 2 x 200M at 5K pace or faster.
May 14, 2008:5 x 1000M repeats at 5K pace, with 400M to 600M recovery. Your recovery should take about 80 percent of the time it takes to do the 1000M repeat -give yourself sufficient rest on these.
May 21, 2008: 16 (Max) x 400M at 10K pace, with 100M recovery. Divide into sets, with a 1-2 minute water break.
May 28, 2008 4 x 5:00 at 5K pace. 5-minute recovery.
Looking ahead, our summer workouts will be a mix of shorter speedwork at 5K pace, sometimes a bit faster, and sets of the 400M repeats at 10K pace for variety, and a break. We will also be in Bunion Derby racing season starting in June. Workouts will continue as scheduled, except on nights when there is a race.
Marathon Training Program participants who are new to speedwork will be encouraged to do these workouts, at first, at a pace slower than 5K race pace, as they develop a sense for interval training. Marathon Training coaches should plan to attend the Wednesday Night workouts, as they are key to the the training program, and a good opportunity for one-on-one work with the participants.
See you at the track!
Ed
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| Posted by Ed Grant on Tuesday, May 06, 2008 at 20:08
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